Daily WOD

Just Walk Your Way Out

New Ulm CrossFit – WOD

Warm-up

Start:

250m Row (Slow)

Then 2 Rounds:

10 Push Press

10 Good Mornings

10 Front Squats

Finish:

250m Row (Moderate)

Weightlifting

Push Press (3 EMOM for 8 minutes, working up in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

12/10 Cal Row

9 Deadlifts 185/115

6 Lateral Burpees Over Bar

3 Front Squats 185/115
Scaled:

Deadlifts/Front Squats 135/95

Burpee Step Overs

Cool Down

1:00 Pigeon

1:00 Couch

1:00 Frog