Daily WOD

I’m Watching You

New Ulm CrossFit – WOD

Warm-up

3 Rounds

3 Burpees

5 Wall Squats

6 Alternating Samson Stretches

10 Glute Bridges

Accessory Work

Bulgarian Split Squats

4 sets of 10 reps on each leg

*Use a PVC or broomstick for balance*

*Place back foot up on a box, chair, couch*

*Make sure front foot is far enough out that when you lunge down the knee stays behind the toes*

*Drive the shin of the leg that is up down and towards the box*

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

10 Burpees

30 Sit-ups

10 Hollow Rocks

30 Squat Jumps

:30 Plank on forearms

30 Mountain Climbers

40 Lateral Lunges

50 Line Hops (Jump Rope if you have it)

1:00 Wall Sit (Lean back against wall and hold a 90 degree angle with your thighs)
Timed movements equal 1 rep for every second towards score