Daily WOD

“Row’d Trip”

New Ulm CrossFit – WOD

Warm-up

2:00 Row

10 Spiderman

2:00 Row

10 Samson

2:00 Row

BBWU 5ea

Mobility

Glute Activation

10R, 10L, 10F, 10B

Banded GM on rig 20

Weightlifting

Deadlift (4 x 5 @ 78%)

Metcon

Metcon (No Measure)

1) 21/15 Cal Row (0-1:30)

2) 18/13 (1:30-3:00)

3) 15/11 (3:00-5:00)

4) 21/15 (5:00-6:30)

5) 18/13 (6:30-8:00)

6) 15/11 (8:00-10:00)

7) 21/15 (10:00-11:30)

8) 18/13 (11:30-13:00)

9) 15/11 (13:00-15:00)
Scaled subtract 3 cal