Daily WOD

“Doctor’s Orders”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Air Squats

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Squat Hold 1:00

Banded Walk 10R 10L 5R 5L

Chest T Stretch :30 each

Weightlifting

Back Squat (3 x 5)

Metcon

Rx: Metcon (Time)

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row