Daily WOD

Fight Gone BAD

New Ulm CrossFit – WOD

Warm-up

-2min Row-

3 Rounds

6 Air Squats

6 SLD

6 BB Push Press

6 Box Step ups

Mobility

Squating Wall Circles

Down Dog

Metcon

Movement Prep

1 Round

4 Reps each movement at light weight

1 round

4 reps each at WOD Weight

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Midline

3 Rounds not for Time

25 Weighted sit-ups (20/14)

0:30sec plank on Med ball

20 BB good mornings

0:30sec plank on Med ball

1-minute rest

Home WOD

Metcon (3 Rounds for reps)

3 Round of 1-min Max Effort

Air Squats or Goblet Squats

Forward Lunges or Weighted Swings (R)

Box Jumps or Stair Jumps

Push Ups

4 Count Flutters

1-minute Rest