Daily WOD

Baby Yoda

New Ulm CrossFit – WOD

Warm-up

5:00

10 Air Squats

5 Push-Ups

10 Scap Shrugs (Home – Alt V-ups)

5 Kip Swings (Home – Walkouts no pushup)

Mobility

Low Lunge Ankle 1:00 Each

Cobra 1:00

Thread the needle + rotate :30 each

Home WOD

Metcon (Time)

21-18-15-12-9-6-3

Squat Jumps

Hand Release Push-Ups

Sit-Ups
If capable to weight squats, go ahead. If you have space, do HSPU instead of hand release. If you do both of those, get rid of the situps.

Metcon

Metcon (Time)

16:00 Cap

21-18-15-12-9-6-3

Front squats 95/65

Bar-facing burpees

Pull ups

If you cap out – score is 16 and 1 second for every rep missed
We are aiming for a steady/moderate pace while trying not to blow up on the early sets. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.

Weightlifting

Power Clean (4 sets of 2 x 1 P Cln + 1 H. P Cln)

Building