Daily WOD

“Boat Race”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Jog

Quad Stretch

Knuckle Drags

Straight Leg Kicks

Medium Jog

Walking Samson

Walking Spidermans

Slow Air Squats

Fast Jog

High Knees

Butt Kickers

Mobility

Pigeon 1:00 ea

Ankle :30 ea

Movement Prep

Row – drag in the anchor

Run – fall forward

2 x 50m falling run

Metcon

Metcon (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds