Daily WOD

Blessings

New Ulm CrossFit – WOD

Warm-up

2 Rounds

12 Alt Spidermans

6 Dive Bombers

:30 Side Plank (Each)

Mobility

Low Lunge 1:00 Each

Ankle 1:00 Each

Accessory Work

3 Sets

10 Pistol Squats (Modify as needed)

10 Bird Dogs

1:00 Wall Sit at 90 degrees ( hands OFF legs)

Home WOD

Metcon (3 Rounds for reps)

Bodyweight:

4:00 Amrap

5 Burpees + 15 Squat Jumps

2:00 Rest

4:00 Amrap

5 Buprees + 20 Reverse Lunges

2:00 Rest

4:00 Amrap

5 Burpees + 15 Squat Jumps

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Minimal Equipment:

4:00 Amrap

5 Burpees over Dumbbell + 10 – 1 Arm OH Squat

2:00 Rest

4:00 Amrap

5 Buprees over Dumbbell + 10 Alt DB Snatch

2:00 Rest

4:00 Amrap

5 Burpees over Dumbbell + 10 1 Arm OH Squat
Score each section by total reps ( 3 scores of reps)

Equipment version is RX+

If mobility doesn’t allow 1 arm oh squat, perform this move with dumbbell at the shoulder in front rack position.