Daily WOD

Lots of Love

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap shrugs

6 Push ups

10 Jumping jacks

8 Lateral lunges

Mobility

T-stretch 1:00

Open book 1:00

Accessory Work

12 min EMOM

0:00-5:00

3 Eccentric pull ups

5:00-12:00

3 DB bent row each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Acceding ladder by 2

2-4-6-8-10….

Pull ups

Push ups

Wall balls 20/14
Scaled: Jumping pull ups, knee push ups, 10# / RX+ is C2B & 30/20

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP acceding ladder by 2 s

2-4-6-8….

Push ups

Jump squats

Then :15 plank