Daily WOD

Cake Eater

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

30 Singles or Dubs

10 Good Mornings (bar)

5 Strict Press (bar)

5 Dive Bombers

Mobility

Butterfly

Stretched Butterfly

Breakdancer

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

Partition reps however you want!

100 Dubs

100 1 Arm KBS – R 53/35

100 Barbell G2OH 95/65

100 Sit Ups

100 Alt. 1 Arm KB/DB Overhead Step Back Lunges (Total)50/35

100 Burpees over bar

Mobility

On Coaches Call –

Frog – Thread Needle – Scorpion

Banded Couch – Low Lunge Hip Opener

Pigeon – Seated Forward Fold

Leg Across Body – Squat Hold

Home WOD

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

100 Plate Hops

100 Air Squats

100 Plate to Overhead

100 Sit Ups

100 Alternating Plate Overhead Step Back Lunges (Total)

100 Burpees to Plate