Daily WOD

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New Ulm CrossFit – WOD

Warm-up

2 Rounds of:

200m Row

3 Dive Bombers

10 Wall Squats

6 Walkouts w/ Push-up

8 V-ups

Mobility

Leg Across Body 1:00 Each Side

T Stretch on floor 1:00 Each Side

Accessory Work

MODERATE PACE

Metcon (Distance)

11:00 Row
This is intended to be a MODERATE PACE.

Metcon

SPRINT

Metcon (Time)

3 RFT

21/15 Cal Row

12 Burpees Over Rower
SPRINT

Scaled 18/12 Cal Row and 10 Regular Burpees

Rx+ 24/18 and 15 Burpees Over Rower

Home WOD

You can Bike or Jog for 11:00 for skill.

Metcon (Time)

3 RFT

1:30 of Cardio (Bike, Row, Jump Rope, Jumping Jacks)

12 Burpees

Cool Down

Roll Out Glutes, Hamstrings and Quads