New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Row
Active Samson
Medium Row
Active Spidermans
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