New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Row

10 Open Book Per Side

10 Alt Spiderman

:60 Squat Hold

10 Scap Push-ups

Mobility

Roll

Hamstrings

Quads

Lats

Upper Back

Metcon

This WOD is supposed to be done at a recovery pace unless a hard workout is needed.

Metcon (AMRAP – Rounds and Reps)

30:00 Clock

500m Easy Row

20 Ring Rows

15 Sit-ups

10 KBS – R

Home WOD

This WOD is supposed to be done at a recovery pace unless a hard workout is needed.

Metcon (AMRAP – Rounds and Reps)

30:00 Clock

400m Run

20 Bent Row with any weighted object

15 Sit-ups

10 Alt Lunges