Daily WOD

Bad Things

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Suitcase DL

10 Leg Raises

5 1 Arm Press Ea

Mobility

Legs Up Wall 1:00

Open Book 1:00 Ea

Accessory Work

Row Sprints

Metcon (Distance)

Rowing

:30 On / 1:00 Off

8 Rounds
Score is total Meters

Metcon

Metcon (Time)

5 Rounds

20 Alt DB Snatch 50/35

20/16 Cal Row

20 TTB

Home WOD

Metcon (Distance)

Running

:30 On / 1:00 Off

8 Rounds
Score is total Meters

Metcon (Time)

If you have any of the above equipment, use it. Here are substitute moves if you don’t.

5 Rounds

20 Push-ups

45 Line Hops/Jumping Jacks

25 Sit-ups