Daily WOD

“Wreckless”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Faster Row

Dive Bombers

Mobility

Pigeon 1

Child’s Pose 1

Movement Prep

TTB – Big kip

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Lunge – Shoulders back

Metcon

Rx: Metcon (Time)

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

20 Front Rack Lunge (65/45)

Scale: Metcon (Time)

For Time:

27-21-15-9:

TAH

After each round:

20/14 Calorie Row

20 Front Rack Lunge (55/35)