Daily WOD

Flash Flood

New Ulm CrossFit – WOD

Warm-up

-200m Jog-

3 Rounds

6 Goblet Squats

6 R-KBS

3 Walkouts

6 Russian Twists

-200m Jog-

Mobility

Lizard Pose

ChildsPose on Box

Weightlifting

10-min to find a heavy single

Front Squat

Metcon

Metcon (Time)

21-15-9

Push Press 115/85

Box Jump Overs 24/20

-800m Run-

21-15-9

Front Squat 115/85

Push-ups
Sc: 95/65, 400m, Step-overs

Home WOD

Metcon (Time)

21-15-9

Pike Push ups

Stair Jumps

-800 m run-

21-15-9

Goblet Squats

Push Ups