Daily WOD

“Tri Sprint Intervals”

New Ulm CrossFit – WOD

Warm-up

:45 Seconds

Row (:15 easy, :15 medium, :15 fast)

Active Spidermans

Row (:15 easy, :15 medium, :15 fast)

Active Samson

Shuttle Runs (:15 easy, :15 medium, :15 fast)

Side Lunge

Rx: Metcon (5 Rounds for reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

15 Burpees over Rower

AMRAP 10 Meter Shuttles

rest 4 minutes

Scale: Metcon (5 Rounds for reps)

5 Rounds of:

AMRAP 4:

25/15 Calorie Row

12 Burpees over Rower

AMRAP 10 Meter Shuttles

rest 4 minutes