Daily WOD

King Arthur

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/xmy8zxPETYA

5:00 Clock:

30 Jumping Jacks

10 Cossack Squats (Total)

20 Alternating Single Leg RDLs

Mobility

1:00 Alternating Calf Stretch

2:00 Couch Stretch (Each Side)

Metcon

Metcon (Time)

5 Rounds For Time:

300m Run

20 Chair Dips

30 Air Squats
RX+ is:

5 Rounds For Time:

300m Run

20 Alternating Dumbbell Snatch 50/35

20 Dumbbell Goblet Squat 50/35

WORKOUT STRATEGY & FLOW:

Each run should be a smooth pace. This will be the point in the workout where you try and recover.

Substitute 1:30 High Knees if you can’t get outside to run.

Chair Dips are ideally unbroken.

Air Squats are ideally unbroken.

Accessory Work

3 rounds:

5 Turkish Get Ups (Each Side)

10 Birddogs (R/L)

15 Single Leg Calf Raises (R/L)