Daily WOD

“Ride or Die”

New Ulm CrossFit – WOD

Metcon

Warm-up

:30 Second Rotations

Easy Row

Spidermans

Front Rack Stretch

Medium Row

Active Samson

Wrist Stretch

Faster Row

Dive Bomber

Child’s Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25:

200/150 Calorie Row or Assault

120 Chest to Bar Pull-ups

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)