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