Daily WOD

Amber Melby

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 light row

20 Singles

8 Spidermans

8 Step ups

Mobility

1:00 Calf Pedal

1:00 Wall Lat Stretch

1:00 PVC PTTT slow

Accessory Work

10 EMOM

Even: 8 Lat Box Step-ups (4ea)

Odd: :30 Dub Practice


Amber Melby (Time)

For Time

14-12-9

Calorie Row

Burpee Box Jump Overs 24/20

Then: 300 Singles
Scale to step overs.