Daily WOD

Balls to the Wall

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

7 hollow rock/situp

6 Spiderman

5 Medball Thruster

Mobility

Pigeon Pose

Childs Pose on Ball

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

Med Ball Situps(20/14)

50′ OH Lunge after each set (50/35)
*Sc: 14/10 Med ball, 35/20 DB

* Single Arm Lunge, 25′ ea arm

Extra Credit

Not for Time:

50 Barbell Bicep Curls

50 Tricep Pull-downs