New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Row
Walkouts
Medium Row
Spidermans
Faster Row
Active Samson
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Rx: Metcon (AMRAP – Reps)
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round
Scale: Metcon (AMRAP – Reps)
AMRAP 20:
3 Kettlebell Swings (44/26)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round
