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