Daily WOD

Breath of Fresh Air

New Ulm CrossFit – WOD


Line drills 10 each

Frankenstein s


Quad stretch

Floor sweeps

Lunge twists

4 walk outs

High knees

Butt kickers


Accessory Work

10 min EMOM of sprints

:30 sprint :30 rest


Metcon (Time)

5 Rounds for Time

200m Run

20 KB Swings – A (53/35)

15 Squat Jumps (20/14)

Bear Hug Hold on Squat Jumps
200m : 1 down and back of a city block

KB Swings Subs: us a DB, Weighted Backpack (Russian is safer with pack), Banded pull through, Weighted Glute Bridge, or Rev Lunge

Squat Jump Sub: use less wight, no weight, or air squat.

Daily Wellness Challenge

Metcon (Time)

Eat a healthy carb with lunch. Sweet potatoes, rice, quinoa or oats.
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