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