Daily WOD

Crash Dummies

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 Row

10 Lateral step overs

8 Air squats

Mobility

5:00

Lacrosse ball or roller

Goals

10 minutes

Metcon

Metcon (Time)

Team of 3 with single DB 30:00 cap

60 Cal row

75 DB Thrusters 50/35

75 DB OH Lunges 50/35

60 Cal row , 60 DB Thrusters, 60 DB Lunges

60 Cal row, 45 DB Thrusters, 45 DB Lunges

60 Cal row, 30 DB Thrusters, 30 DB Lunges
Sc. Fr. Lunges 35/20