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