Daily WOD

“Tread Water”

New Ulm CrossFit – WOD

Warm-up

:20 Seconds

Jumping Jacks

Dive Bombers

Air Squats

Spidermans

Rowling

5 Rounds

Movement Prep

Row – Stroke rate

Dubs – Elbows in

Pull-ups – Kick, Pop, Pull

Push-ups – Vertical Forearms

WOD Warm-Up

1 Round

100 Meter Row

10 Double Unders

3 Pull-ups

6 Push-ups

9 Air Squats

Metcon

Rx: Metcon (Time)

2k Row

150 Double Unders

10 Rounds of Cindy
1st 500: 2k pace + 6 Seconds

Middle 1000: 2k pace + 8 Seconds

3rd 500: 2k pace + 10 Seconds

Scale: Metcon (Time)

2k Row

300 Single Unders

10 Rounds of Cindy