Daily WOD

Well Then

New Ulm CrossFit – WOD

Warm-up

2:00 Row Building

Then

2 Rounds

10 Wide Leg Toe Touches (R arm to L Leg)

6 Squats

6 1 Arm OH DB Press (each)

10 Alt V-Ups

Mobility

Athletes Choice 5:00

Metcon

Metcon (Time)

40/32 Cal Row

32/24 Cal Row

20/15 Cal Row

10/8 Cal Row

* After each row complete:

10 – 1 Leg DB RDL (ea)

10 DB Lateral Lunges (ea)

:30 Active DB Squat Hold

10 – 1 Arm Floor Press (ea)

Goals

Remainder of class to be spent on goals

Home WOD

Metcon (Time)

If you have a bike, or treadmill complete the workout above with that in place of the row. It could be jump rope or jumping jacks as well. If no weight, do all moves bodyweight.

Round 1) 2:30 – 3:00 of cardio

Round 2) 2:00 – 2:30 of cardio

Round 3) 1:00 – 1:30 of cardio

Round 4) :30 – 1:00 of cardio