New Ulm CrossFit – WOD

Warm-up

3 Rounds

14 Alt Knuckle Drags

8 Lateral Lunges (4 ea)

6 Squat Jumps

8/5 Cal Bike

Mobility

Pigeon

Couch

Butterfly legs forward fold

Metcon

Metcon (Time)

50/40 Cal Bike

1 Mile Run

50/40 Cal Bike

800m Run

**If rain, sub 2000/1600m Row and then 1000/800m Row**
This is meant to be a lower heart rate long haul (Zone 2). Not recovery though, UNLESS needed.

Mobility

Start with 200m cool down walk

Then

Roll (Quads and Hamstrings)

Breakdancer (runners Stretch)

Couch

Calf on rig or wall