Daily WOD

Golden Apple

New Ulm CrossFit – WOD

Warm-up

1:00 Row

5 BB GM

5 BB Back Squats

1:00 Row

5 BB SLD

5 BB Fr. Squats

1:00 Row

Mobility

Front rack stretch floor 1:00

Toe reach 1:00

1 Power Clean + 1 Squat Clean + 1 Front Squat (6×1 on the :90)

No greater than 75% of clean

Metcon

Metcon (Time)

30-25-20-15-10 For time

Calorie Row

Hang Power Clean 95/65
25-20-15-10-5

Calorie row, 65/35

Home WOD

Warm up:

3 Rounds

100 m jog

6 Push ups

6 Spidermans

:15 Plank hold

Metcon (Time)

400m- 300m- 200m- 100m-50m

Run

30-25-20-15-10

Navy-Seals