Daily WOD

Four Walls

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

20 Lunges

10 Push Press

5 Push-ups

Line Drills:

Duck Walk

Frankenstein

Sampson

Broad Jump

Accessory Work

4 Rounds:

:60s Wall Squat w/ KB held into chest

:30s Max Effort Goblet Squats

:30s Wall Squat (no KB)

2:00 Rest

*Guys should shoot for 53 or 44lb KBs. Ladies should shoot for 35 or 20lb KBs.

Metcon

Metcon (AMRAP – Reps)

AMRAP 9:

1-2-3-4-5-6 etc…

S2OH 135/95

Burpee Box Jump Overs 24/20
Scaled = S2OH 95/65, Burpee Step-up/over

Cool Down

4:00 Banded Shoulder Mobility

Mobility:

1:00 Dragon

1: Frog