Daily WOD

Archibald Asparagus

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Hand Release Push Ups

20 Flutter Kicks (Each Side)

Mobility

Bent over hands on wall (tight core to concentrate on shoulders) 1:00

Arm behind back on wall 1:00 each side

Home WOD

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 10R/10L Single Arm Row (Using a weight from around the house)

Min 2: 20 Sit Ups

Min 3: Max Reps Burpees

Min 4: Rest

**Total Burpees for Score**
1st & 2nd moves are sprint and rest while move 3 is maxout as the 4th minute is rest. DON’T STOP EARLY ON THE BURPEES!!

Metcon

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 10R/10L Lawnmower Row (50/35)

Min 2: 20 Sit Ups

Min 3: Max Reps Dumbbell Facing Burpees

Min 4: Rest

**Total Burpees for Score**
1st & 2nd moves are sprint and rest while move 3 is maxout as the 4th minute is rest. DON’T STOP EARLY ON THE BURPEES!!

Accessory Work

3 sets

20 Hollow Rocks

10 Dumbbell Hammer Curls (each side)

10 Lateral Box Step Up (each side)