Daily WOD

“Full Circle”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Dive Bombers

Medium Row

Active Spidermans

Faster Row

Active Samson

Short Hurdle Warm-up

Lateral Shuffle

Forward and Back Shuffle

Two Feet In Lateral (Both Directions)

Two Feet In Front Facing

Two Feet Hops Front Facing

Single Leg Hops Front Facing (Both Legs)

Bear Crawl

Mobility

Calf Stretch on pole :30

Movement Prep

Row – Lower body position, beat the knees

Establish Seat Position

5 Repetitions: Pull – Pause – Punch Drill

Dubs – Shoulders down & back

:15 Seconds Quick Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Under Practice

Metcon

Rx: Metcon (Time)

For Time:

1500 Meter Row

100 Double Unders

50 Shuttle Sprints (10m)

100 Double Unders

1500 Meter Row

Scale: Metcon (Time)

For Time:

1500 Meter Row

100 Single Unders

50 Shuttles (10m)

100 Single Unders

1500 Meter Row