Daily WOD

Get After It

New Ulm CrossFit – WOD


3 Rounds

8 Alternating Lunges

24 Flutter Kicks

4 Air Squats (:03 hold in bottom)


Couch Stretch 1:00 each

Squat Hold 1:00

Accessory Work

Tempo Squats with any weighted object. Tempo is (3,3,3,1)

Every :90 do 5 reps until you’ve done 8 sets of 5.

Home WOD

Metcon (AMRAP – Rounds and Reps)

Bodyweight: 12 AMRAP

24 Air Squats

24 Sit-ups

Equipment: 12 AMRAP

18 Wall balls to any height

18 TTB
Focus on consistent depth in the squatting and full range of motion in the sit-ups.

Goal is a pace that allows for solid movement for 12 minutes. As few breaks as possible.