Daily WOD

“Anchored Down”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Dive Bombers

Medium Row

Active Spidermans

Faster Row

Active Samson

Mobility

Pigeon Pose – 1 Minute Each Leg

Couch Stretch – 1 Minute Each Leg

Movement Prep

Air Squats – Hips Back, Knees Out

10 Reps Banded Squat Therapy

Lateral Rower Burpees – Hit the deck

3 Push-ups

3 Frog Hops

3 Lateral Rower Burpees

Metcon

Rx: Metcon (5 Rounds for time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

Scale: Metcon (5 Rounds for time)

5 Rounds, On the 4:00:

25 Air Squats

18/12 Calorie Row

8 Lateral Rower Burpees
Step Over Burpee is allowed