Daily WOD

Buddy Buddy

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Row

Active Samson

Front Rack Stretch

:30 Seconds

Faster Row

Dive Bombers

Child’s Pose

Goals

12 Minutes to work on goals

WOD Warm-Up

1 Round

With Lighter Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Row

1 Round

With Workout Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Row

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

100/70 Row

Scale: Metcon (AMRAP – Rounds and Reps)

20 Amrap

50 Strict Pull ups

75 Floor Press 95/65

100/70 Cal Row