New Ulm CrossFit – WOD
Warm-up
3 rounds
1:00 row
10 weighted lateral raises
10 sit ups
Mobility
Wall stretch 1:00
Figure four stretch 1:00 each
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Cool Down
3-5 minute row
