Daily WOD

Forever

New Ulm CrossFit – WOD

Warm-up

Line drills 10 each

K2C

Quad stretch

Floor sweeps

Lateral lunges

3 Walk outs

200 m jog

Mobility

1:00 Calf pedal

1:00 Pike reach

Accessory Work

Run 4 X 400m

400m – 2:00 break

400m- :90 break

400m – 1:00 break

400m – done

Scaled: 200 meters

Metcon

Metcon (Time)

5 Rounds for time w/ 15 min cap

10 Thrusters 95/65

8 T2B

100 m run
Scaled: 65/35, 16 KAH

Home WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Tuck jumps

8 Leg raises

100m run