Daily WOD

Shake ‘n’ Bake!

New Ulm CrossFit – WOD


3 Rounds

100m Row

4 Dive Bombers

25 Singles/Dubs


1:00 Each

Child’s Pose

Seated Pike

Accessory Work

Metcon (Distance)

Row Sprints

:20 On :40 Off x 8 Rounds
All rollover meters count towards total


Metcon (AMRAP – Reps)

EMOM x 4 Rounds

A) 35 Dubs

B) 4 Wall Climbs

C) 200/150 Row

(12:00 Clock)
This rep scheme is recommended. You may add reps to make your score bigger. If you drop reps, it is scaled. Each meter is a rep on the row. You must do some reps of each movement! No cutting one to make another better.

Cool Down

5:00 Cool Down Row