New Ulm CrossFit – WOD
Warm-up
Line drills 10 each
Frankenstein s
K2c
Quad stretch
Floor sweeps
Lunge twists
4 walk outs
High knees
Butt kickers
Mobility
Accessory Work
10 min EMOM of sprints
:30 sprint :30 rest
Metcon
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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