Daily WOD

Annie Get Your Oar

New Ulm CrossFit – WOD

Warm-up

1:00 Row

10 Push ups

1:00 Row

10 Sit-ups

1:00 Row

Mobility

1-min ea

Up Dog or Cobra pose

Pigeon

Weightlifting

Metcon (Weight)

On the 2:00 X 7

2 Hang Cleans + 2 Front Squats + 2 Jerks
Build to a Heavy Set

Metcon

Annie Get Your Oar (Time)

50-40-30-20-10

Cal Row

Sit-ups

Cool Down

Conversational Row