Daily WOD

Bugs Bunny

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Alternating v ups

10 Hollow rocks

10 Push-ups

10 Scap Shrugs

5 Kips

:30 Side plank (each side)

Mobility

Child’s Pose 1:00

Shoulders on Wall 1:00

Metcon

Metcon (2 Rounds for time)

60 Abmat sit-ups

50 Toes-to-bars

40 V-Ups

30 Pull-ups

20 Strict pull-ups

10 Bar muscle-ups

-Rest until 15:00-

10 Bar muscle-ups

20 Strict pull-ups

30 Pull-ups

40 V-Ups

50 Toes-to-bars

60 Abmat sit-ups
Time Cap each set: 13 minutes

STIMULUS and GOALS

Stimulus is moderate pacing while making a calculated approach on each movement to avoid burnout.

A High skilled , core blast type workout that will start with early body blows and finish with an arm/grip attack.

Accessory Work

4 Rounds

5 Tall Box Jump

10 Single Leg RDL R/L (DB or KB)

15 Mini-Band Hip Bridge

(For At Home)

4 Rounds

5 Tuck Jumps

10 Bodyweight Single Leg RDL

15 Glute Bridge

Home WOD

Metcon (2 Rounds for time)

50 Sit Ups

40 Alternating Stepback Lunges (Total)

40 Alternating Leg V-Ups

20 Jumping Lunges

-Rest 3:00-

20 Jumping Lunges

40 Alternating Leg V-Ups

40 Alternating Stepback Lunges (Total)

50 Sit Ups
It’s only one time through all of this. (Round 1 ) is the top part and (Round 2) is the bottom. Each has it’s own score.