Daily WOD

Aquaman

New Ulm CrossFit – WOD

Warm-up

5:00

25 Singles

10 Alt V-Ups

5 Dive Bombers

6 Squat Jumps

Mobility

Roll

Upper Back

Lats

Metcon

Metcon (Time)

21-15-9

Sit-ups

Push-ups

Air Squats

-Rest 1:1-

15-12-9

Stick Sit-ups

HSPU

Goblet Squats 53/35

-Rest 1:1-

12-9-6

V-Ups

1 Arm Floor Press (KB)

Pistol Squats
Score is total time including rests

Goal is for consistent fast sets with minimal transition time.

Goals

Remainder of class spent on goals

Home WOD

Complete above. If no stick, hands behind head. If not able to do HSPU, do hand release pushups. If nothing to hold for goblet squats, do tempo squats (4 down, 2 hold). If nothing to floor press, do temp push-ups (4 down, 2 hold).