New Ulm CrossFit – WOD

Mobility

Low Lunge Hip Opener

Alternating Scorpion

Metcon

Metcon (3 Rounds for time)

FOR AT HOME (Complete as row, run or bike)

Row Aerobic Capacity

3 Sets

1000m at easy row pace

1000m at moderate row pace

-Rest 5:00-
Example:

Row 1000 at a 2:05 split & immediately row 1000m at a 1:55 split. Then rest 5:00

Mobility

When done rowing, complete:

1:00 Couch (each) – 1:00 Pigeon (each)

1:00 Roll Upper Back

1:00 Roll Lats (each)

*Add in any additional stretches