Daily WOD

Paddle Board

New Ulm CrossFit – WOD

Warm-up

1:00 light row

5 Good mornings

5 back squats

5 Elbow rotations

1:00 row

5 strict press

5 stiff leg deadlifts

5 front squats

Mobility

pigeon 1:00 each

wal stretch 1:00

Accessory Work

body weight Bulgarian split squats 4 X 8 total

Eccentric 5 seconds down 1 up

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP, cleans increase by 4’s

500/400 meter row

Power Cleans 135/95

4-8-12-16-20-24
Sc: 95/65

Cool Down

3-5 minute row