Daily WOD

Churn The Butter

New Ulm CrossFit – WOD

Warm-up

30 Singles

5 GM + 5 B. Sqt

20 Air Squats

5 Elbow + 5 Strict Press

10 Burpees

5 SLD + 5 Fr. Sqts

Mobility

Fr R. Bar Sqt Hold 1:00

Cobra 1:00

Accessory Work

5 Min Plank

Metcon

Metcon (Time)

50 Ring Rows

50 Deadlifts (75/55)

50 Push ups

50 Front Squats (75/55)

50 Push Press (75/55)

50 A- KBS (53/35)
Sc (45/35, 44/26), RX+(95/75, 70/53)

*intent is for athletes to complete movements in a few sets as possible. 2-3 set range

Cool Down

1-min Forearm smash w/ Barbell (ea)

1-min Pec Smash with Lax Ball (ea)