Daily WOD

Bullet Point #4

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Wall Squats

10 Single Arm KBS

5 Burpees

Metcon (Time)

Deck of Cards

Hearts = Turkish Get-ups

Diamonds = Shoulder Touches

Spades = Box jump overs

Clubs = Weighted russian twists

Metcon

*MOVEMENTS CAN BE COMPLETED IN ANY ORDER

**REPS CAN BE BROKEN UP IN ANY WAY THE ATHLETE WANTS

Metcon (AMRAP – Reps)

RX

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Chest to Bar Pull Ups

100 Goblet Squats (53/35)

100 Single Arm KB Hang Snatch (53/35)

300ft Handstand Walk (12ft = 4 reps)

100 KB Burpee Deadlift (53/35)

Metcon (AMRAP – Reps)

Int, Masters RX

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Pull Ups

100 Goblet Squats (35/26)

100 Single Arm KB Hang Snatch (35/26)

100 Handstand Push Ups

100 KB Burpee Deadlift (35/26)

Metcon (AMRAP – Reps)

Scaled

TIME CAP: 12 MINUTES

FOR TOTAL REPS COMPLETED:

100 Ring Rows

100 Goblet Squats (35/26)

100 American KB Swings (35/26)

100 Hand Release Push Ups

100 KB Burpee Deadlift (35/26)