Daily WOD

“Primer Day”

New Ulm CrossFit – WOD

Warm-up

500m Row

Then 2 RNDS

10 Spiderman

8 Lateral Lunges

5 Burpees

10 Air Squats

Mobility

Squat Hold on rig 1:00

Child’s Pose 1:00

Pigeon 1:00 each

Metcon

Metcon (AMRAP – Reps)

OTM for 5 Rounds

1) 10/8 Cal Row

2) 6 KBDL + 6 KBS – A

3) 6 BJ Overs + 5 Strict Pull-ups

4) 8 Pistols + 6 Push-ups