New Ulm CrossFit – WOD
Warm-up
2 rounds
1:00 row
100 m jog
20 singles
Mobility
Child’s pose 1:00
Pike position calf pedals 1:00
Accessory Work
6 minutes
:30 dub practice
:30 rest
Metcon (Calories)
30 minute EMOM
1- 15 minutes
:30 max calorie row
15-30 minutes
100 meter sprint
Score is calories rowed