Daily WOD

12/12/2017

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quad Stretch

Knee to Chest

Side Lunge

Soldier Kicks

Cradle Stretch

Walking Samson

Walking Spiderman

Mobility

Banded Shoulder 1 each

Couch 1 each

Chest 1 each

Movement Prep

Push-ups

Hand Position

10 Second Push-up Plank Hold

5 Push-ups

Air Squats

Hips Back

5 slow squats

Wall Balls

Rack and midline

3 each Fr Sqt, P Press, Thruster, Wallballs

WOD Warm-Up

1 Round

3 HSPU

6 Push-ups

9 Air Squats

10 Wallballs

Metcon

Rx: Metcon (Time)

10 HSPU, 10 WB 20/14

10 HSPU, 10 WB

10 HSPU, 10 WB

20 Push-ups, 10 WB

20 Push-ups, 10 WB

20 Push-ups, 10 WB

30 Air Squats, 10 WB

30 Air Squats, 10 WB

30 Air Squats, 10 WB

Scale: Metcon (Time)

10 HSPU, 10 WB 14/10

10 HSPU, 10 WB

10 HSPU, 10 WB

20 Push-ups, 10 WB

20 Push-ups, 10 WB

20 Push-ups, 10 WB

30 Air Squats, 10 WB

30 Air Squats, 10 WB

30 Air Squats, 10 WB