Daily WOD

Barbarian

New Ulm CrossFit – WOD

Warm-up

2 Rounds

2:00 Light Row

10 Scap Shrug + 10 Kip Swings

8 Reverse Lunges

Mobility

Roll Out:

Lats

Thoracic – Bear/OH

Accessory Work

8 Alt EMOM

E: :10 to :20 Kip Practice

O: 2 – 6 Strict Pull-Ups

-THEN-

5:00 Row Sprint Start Technique

3 Starts – Minimum 5 Calories

Metcon

Metcon (Time)

40/30 Calorie Row Buy-in

-Then-

6 Rounds:

8 Pull-ups

8 Pistols

-Then-

40/30 Cal Row Cash Out
RX+: 50/40 Cal and CTB