New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/DR4bgSXevzI

3 Rounds

1:00 Row

6 Push-ups

8 Air Squats

6 Sit-ups

Mobility

Roll upper back 1:00

Specific Low Back :30 ea

Couch 1:00 ea

Accessory Work

A few minutes of Row review

Metcon

Metcon (3 Rounds for time)

OT 8 – 3 Rounds of:

18-12-6

Cal Row

Burpees Over Rower

*Should be a sprint (4 to 6 min)*
RX+: 21-15-9

Scale:

15-9-3

Metcon (3 Rounds for time)

AT HOME WOD

OT 8 – 3 Rounds of:

21-15-9

Reverse Lunges

Burpees