Daily WOD

“Water Works”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Dive Bombers

Faster Row

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Press (5 x 3)

Metcon

Rx: Metcon (Time)

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

Scale: Metcon (Time)

50/35 Calorie Row

40 Kettlebell Swings (44/36)

30 Push Press (85/55)

40 Kettlebell Swings (44/26)

50/35 Calorie Row