Daily WOD

Camelot

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/5pRNV-j_X1g

3 Rounds:

:30 Mountain Climbers

10 Spidermans

5 Dive Bombers

Mobility

:30 T- Chest Stretch (Each Side)

2:00 Pigeon Stretch (Each Side)

Metcon

Metcon (2 Rounds for reps)

REFER TO VIDEO FOR INSTRUCTIONS

2 Sets:

AMRAP 6 Minutes

5-10-15-20…

Push Ups

10-20-30-40…

Step Back Lunges

-Rest 2 Minutes b/t sets-

*Start over new for the second amrap.
RX+ is: Add 50/35# DB for Lunges

Athletes Notes

WORKOUT STRATEGY & FLOW:

Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

Weighted step back lunges are alternating. Rack the dumbbell on either shoulder and switch whenever is needed.

Start the second amrap back at 5 push ups.

Cool Down

3 Rounds:

10 Russian Twists R/L

20 Deadbugs (Controlled)

1:00 Side Plank (R/L)