New Ulm CrossFit – WOD
Warm-up
5:00
10 Barbell GM
5 Back Squat
5 Burpees
10 Cal Row
Mobility
Child’s Pose
Pike
Accessory Work
Deadlift Prep
1) PVC on back Hip Hinge
2) Hinge w/ Roller Btwn Forearms & Thighs
3) Hinge w/ KB Behind Back
4) Hinge w/ PVC (Band attached to rig)
Weightlifting
Deadlift (3 x 6 @ 70% TnG)
OT 1:30
Metcon
Metcon (Time)
1250m Row
20 Burpees Over Rower
1000m Row
15 Burpees Over Rower
750m Row
10 Burpees Over Rower
500m Row
5 Burpees Over Rower
Scaled drop 250m off each row and regular burpees
Rx+ add 250m to each row