New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Row
Dive Bomber
Medium Row
Air Squats
Faster Row
Banded Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
Childs Pose – :30 Seconds
Ankle Stretch – :30 Seconds Each Leg
WOD Warm-Up
1 Round
3 Thrusters (Lighter Weight)
3 Calorie Row
1 Round
3 Thrusters (Workout Weight)
3 Calorie Row
Metcon
Rx: Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
Scale: Metcon (Time)
5 Rounds:
18/13 Calorie Row
10 Thrusters (85/55)
