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