Daily WOD

“Freaky Friday”

New Ulm CrossFit – WOD

Warm-up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower.

45 Seconds

Easy Singles

Active Spidermans

30 Seconds

Medium Singles

Active Samson

15 Seconds

Fast Singles or Dubs

Dive Bombers

Mobility

Chest T Stretch 1:00

Child’s Pose on KB 1:00

Movement Prep

Row – Seat Away From Feet

Burpee – Chest above hips

3 Burpees

Kettlebell Swing – Load + Explode

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Metcon

Rx: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50 – 10m Shuttle Run

50 Kettlebell Swings (53/35)

Scale: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50 – 10m Shuttle Run

50 Kettlebell Swings (44/26)