Daily WOD

Take 2

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Single

8 Banded GM

8 Air Squats

8 Band Pull Aparts

Mobility

1:00 of:

Pigeon Pose

Samson

Banded Front Rack

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

60 Double Unders

15/12 cal Row

10 Burpee Box Jump

Cool Down

1:00 per side of :

Shoulder to Floor

Quad Roll

Hamstring Roll