New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Air Squats
Mobility
Dumbbell Ankle Stretch – :30 Seconds Each Side
Pigeon Pose – :30 Seconds Each Side
WOD Warm-Up
1 Round
25’ Walking Lunge (No Weight)
5 Sit-ups
5 Calorie Row
1 Round
25’ Walking Lunge (2nd Round Weight)
5 Sit-ups
5 Calorie Row
Metcon
Rx: Metcon (4 Rounds for calories)
AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (35’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (35’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row
