Daily WOD

The Rescue

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

5 Suitcase Deadlifts each

3 Dive Bombers

10 Hollow Rocks

Mobility

Couch

Pigeon

Thoracic Complex

Roll out

Metcon

Metcon (No Measure)

20 EMOM

A) 45 Dubs or Singles

B) 12 KBS – R

C) 5 Single Arm Bent Row (each)

D) 15 PVC Sit-ups
Home: Jumping Jacks if no rope, wide leg good mornings if no kb, push-ups if nothing to do bent Row.

Goals

Any remaining time to be spent on goals.