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