Daily WOD

Recovery

New Ulm CrossFit – WOD

Warm-up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

0:30 fast

Mobility

Roll 1:00 Each

Glutes

Hamstrings

Quads

IT

Metcon

Metcon (4 Rounds for distance)

THIS COULD BE A RUN OR BIKE AS WELL

Row

8min interval, no rest, 20sec sprint, rest 5min,

6min interval, no rest, 20sec sprint, rest 4min,

4min interval, no rest, 20sec sprint, rest 3min,

2min interval, no rest, 20sec sprint

Alternate your pace during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast pace & 80sec at easy pace. Each interval finishes w/ 20sec sprint.
Example for 8:00 Interval

0:00-0:40 fast

0:40-2:00 easy



2:00-2:40 fast

2:40-4:00 easy



4:00-4:40 fast

4:40-6:00 easy



6:00-6:40 fast

6:40-8:00 easy



8:00-8:20 sprint