New Ulm CrossFit – WOD

Warm-up

1:00 Light Row

10 PTTT

:45s Mod Row

10 Sit-ups

0:30 Fast Row

6 Walkouts

:15 Sprint Row

10 Lunges

Mobility

Chest T Stretch

Wall Shoulder Stretch

Calf Pole Stretch

Weightlifting

Floor Press

10 reps @ 65%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

2 reps @ 85%

On the 2:00

Floor Press

Metcon

This workout can be either a flow session or a sprint. Anyone in the Open can sub the Max Cal Row for a Conversational Row in the time remaining.

Metcon (Calories)

On the 5:00 x 4

3:00 AMRAP

50 Dubs

25 Sit-ups

12 Push Ups

Max Cal Row
Score is Calories Rowed

Sc) 100 Singles, Knee Pushups