Daily WOD

“You’re Up”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Air Squats

Faster Row

Active Samson

Mobility

Pigeon Pose :30 Each leg

Child’s Pose 1:00

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Teams of 2 -20 Amrap

35/25 Cal Row

50 Goblet Reverse Lunges 53/35

35/25 Cal Row

200m weighted run 53/35

Scale: Metcon (AMRAP – Rounds and Reps)

Teams of 2 -20 Amrap

35/25 Cal Row

50 Goblet Reverse Lunges 44/26

35/25 Cal Row

200m weighted run 44/26