Daily WOD

Happy Day

New Ulm CrossFit – WOD

Warm-up

3 rounds

8 active Spiderman’s

8 lateral lunges

3 dive bombers

3 burpees

Mobility

5 minutes of roller

Thoracic

Quads

Hamstrings

Calves

Hip flexors

Adductors

Goals

10-15 minutes

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (20 minute AMRAP )

60 calorie row

80 plyo lunges

60 kb swings (r) 70/53

40 t2b
Sc. Rev. Lunges, 53/35, kah