New Ulm CrossFit – WOD
Warm-up
4:00
8 Goblet Squats
8 Push-ups
10 Banded GM
10 Sit-ups
Accessory Work
20 Alt EMOM
E: 4 Pause Wall Squats (:03)
O: Plank (:30) Elbows or Hands
Metcon
Row Sprints 1:40/:20 x 9 (9 Rounds for distance)
Row Sprints
9 Rounds of 1:40 on and :20 off
2:00 Rest after round 5
Row for max meters on each interval.