Daily WOD

“Friend-ship”

New Ulm CrossFit – WOD

Warm-up

Partner Rowling

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Side Shuffle

High Knees

Butt Kickers

Mobility

Squat hold at post 1:00 – butt to heels

Chest “T” Stretch 1:00 alternating

Movement Prep

Strict Pull-Up – Press down with Lats

10 Scap Pull-ups

1-3 Strict Pull-ups, Ring Rows, or Banded Pull-ups

Push-Ups – Straight body, vertical forearms

Establish Bottom Position

Establish Top Position

5 Push-ups

Air Squats – Hips Back, Hips Forwards

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy” using bands and knees