Daily WOD

Long Time No See

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Plyo lunges

8 Sit ups

20 Singles or 10 jumping jacks

8 Push ups

Mobility

1:00 each

Arm across body

Figure four

Accessory Work

Strict HSPU program

5-3-3-2-1

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters

Metcon (Time)

For time

50 Walking lunges

50 Burpees

50 Walking lunges

Rest 5 min then

25 Walking lunges

25 Burpees

25 Walking lunges