New Ulm CrossFit – WOD
Warm-up
Line Drills:
Sweep The Grass
Butt Kickers
Grape Vine
500m Row
3Rounds:
10 Scap Shrugs
10 Sit-ups
10 Ring Rows
Accessory Work
1-2-3-4-5-4-3-2-1 Strict Pull-ups
:30 Hollow Hold between sets
*14 minutes to complete, rest as needed
Metcon
2k Row (Time)
Max Effort 2k Row