Daily WOD

Karen

New Ulm CrossFit – WOD

Warm-up

Line drills

K2C

Quad stretch

Lateral lunges

Knuckle drags

Walk on heels

Walk on toes

Duck walk

High knees

Butt kickers

Then 20 med ball thrusters (NFT)

Mobility

Med ball thoracic opener 1:00

Low lunge hip circles 1:00 each

Accessory Work

10 EMOM

ODD: 3 pause wall squats

EVEN: 20-30 sec plank holds

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled: options 75reps and/or 14/10#

Cool Down

5:00 roller

Quads, glutes and hamstrings