New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Samson

Faster Row

Air Squats

Mobility

Couch :45 each

Pigeon :45 each

DB Ankle :45 each

Movement Prep

Dumbbell Walking Lunge

Base

Knee Position

Arms Tight

6 Lunges in Place

25’ Bodyweight Walking Lunge

25’ Light Dumbbell Walking Lunge

Weightlifting

3 attempts to find a heavy 50′ walking lunge

Metcon

Rx: Metcon (Time)

40/30 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row

100′ Dumbbell Walking Lunge (50’s/35’s)

15/10 Calorie Row

Scale: Metcon (Time)

30/20 Calorie Row

100′ Dumbbell Walking Lunge (35’s/25’s)

20/15 Calorie Row

100′ Dumbbell Walking Lunge (35’s/25’s)

10/5 Calorie Row