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)
