Daily WOD

Half Day

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Jumping Jacks

8 Lateral Lunges

8 Sit-ups

10 Push-ups

Mobility

Spiderman Position Hip Circles

:30 cirles to the left :30 to the right each leg

Couch 1:00 each leg

Accessory Work

Turkish Getups – 3 sets of 5 reps on each arm (10 total)

Option 1) Bodyweight with arm in the air

Option 2) Any weight available – Examples, water jug, family soup can, small duffel bag filled (hold like KB)

Option 3) You made it to the gym at one of the open times and will use weights

Metcon

Metcon (4 Rounds for reps)

Tabata (:20 of work, :10 of rest for 8 rounds of each movement)

1) Plyo Lunges

2) Push-ups

3) Leg Raises

4) Box or Chair Dips

*Complete all 8 rounds of movement one, take one minute off and then start the 8 rounds of movement two and so on through the list*
Score will be reps for each move. Round one will be movement ones rep count for all 8 rounds.