New Ulm CrossFit – WOD

Warm-up

10 K2C

10 SLK

10 Quads

10 Sweep the floor

10 Lateral Lunges

10 Squats

300m Row

Mobility

Kneeling arm across chest

Seated forward fold

Couch

Metcon

Metcon (Time)

250m Row + 5 Burpees

500m + 10 Burpees

750M + 15 Burpees

1000m + 20 Burpees

750M + 15 Burpees

500m + 10 Burpees

250m + 5 Burpees
Rx+ Burpee Over Rower

Scaled, take out the first 250 and 500 round.

Home WOD

Metcon (Time)

200m Run + 5 Burpees

400m + 10 Burpees

600M + 15 Burpees

800m + 20 Burpees

600M + 15 Burpees

400m + 10 Burpees

200m + 5 Burpees