Daily WOD

“Blitzen”

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)