New Ulm CrossFit – WOD
Warm-up
1:00 Row
8 PTTT
1:00 Row
8 Gorilla Squats
1:00 Row
5 Inch Worms
Mobility
1min ea
Childs Pose
Calf Roll
Hamstring Roll
Accessory Work
5 x 250m Row
1) 24 s/m
2) 26 s/m
3) 28 s/m
4) 30 s/m
5) 32 s/m
Metcon
Metcon (Time)
For Time 50/35 Cal
35 Dubs
6 Burpees over the Rower
12 Pulls on the Rower
CAP: 20:00
Sc: 40/25 Cal, 2x Singles, Burpee