Daily WOD

River Monster

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light, mod, fast row

8 forward lunges

8 sit ups

Mobility

T- stretch 1:00

Wall stretch 1:00

Goals

12 EMOM

pick two to alternate

Metcon (Time)

5 rounds for time

15/12 calorie row

15 sit ups

10 pistol squats alt.

5 burpee over rower
Scaled: pistols to target, burpee step over rower

Cool Down

3-5 minute row