Daily WOD

Stay Classy!

New Ulm CrossFit – WOD

Warm-up

2:00 Row

Then

2 Rounds

10 Alt Spidermans

10 Air Squats

:20 HSH

10 Burpees

Mobility

Seated Forward Fold

Low Lunge

Squat Hold

Metcon

Metcon (Time)

2 Rounds

1200m Row – 1:30 Rest / 900

1000m Row – 1:00 Rest / 700

800m Row – :45 Rest / 600

600m Row – :30 Rest / 400

400m Row – :15 Rest / 200
Use the column on the right if your average split time is above 2:10