Daily WOD

“Burdened by Burpees”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Active Spidermans

Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Medium Row

Active Samson

Child’s Pose

:30 Seconds

Faster Row

Dive Bombers

Squat Hold

WOD Warm-Up

1 Round

3 Calorie Row

3 Burpees Over Rower

50 Meter Run

Partner 1, then Partner 2, then Partner 3.

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Cal Row

6 Burpees Over Rower

100 Meter Burden Run (50/35)
Use a DB that you are positive you will not have to drop during the run. Thank you for taking care of the equipment!

Scale: Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Cal Row

6 Burpees Step Over Rower

100 Meter Burden Run (35/15)
Use a DB that you are positive you will not have to drop during the run. Thank you for taking care of the equipment!