Daily WOD

Chipperoo

New Ulm CrossFit – WOD

Warm-up

5:00

:20 Active Hang

8 Squat Jumps

150m Row

10 Alt Spiderman

Mobility

Coach Led PVC Drills

Metcon

Metcon (Time)

20 Strict Pull-ups

20 Wall Balls 20/14

20/16 Cal Row

30 C2B

30 Wall Balls 20/14

30/24 Cal Row

40 Pull-ups

40 Wall Balls 20/14

40/32 Cal Row

Accessory Work

CORE – 3 Rounds

30 Alt V-ups

30 Russian Twists

:30 Plank

Home WOD

20 Odd Object Bent Over Row to chest

20 Squat Jumps or Air Squats

200m Run

30 Odd Object Upright Row

30 Squat Jumps or Air Squats

300m Run

40 V-Ups

40 Squat Jumps or Air Squats

400m Run