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