Daily WOD

It’s A Trap

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 light row

8 Active Spiderman’s

8 Jump squats

1:00 Moderate row

8 Push ups

20 Dubs/singles

Mobility

Pigeon 1:00 each

Wrist stretches :30 each

Metcon

Metcon (Time)

Individual RX

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (50/35)

20 DOUBLE UNDERS
Two scores: meters rowed & time.

Metcon

Metcon (Time)

Intermediate and Masters RX

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (35/20)

20 DOUBLE UNDERS
Two scores: time & meters rowed

Metcon

Metcon (Time)

Scaled ind. & Masters

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (35/20)

20 SINGLE UNDERS
Two scores: time & meters rowed