New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

8 Active spiderman’s

20 dubs/singles

Mobility

Pigeon 1:00 each

Child’s pose 1:00

Goals

15-20 minutes

Metcon (5 Rounds for time)

Row conditioning

5 sets of 300m row 1min rest between

70%, 75%, 80%, 85%, 90% effort

Concentrate on maintaining a specific number.

Cool Down

:30 each

Figure 4 each side

T-stretch each side