Daily WOD

Lucky 13

New Ulm CrossFit – WOD

Warm-up

3:00 Row Increasing each minute

Then 3 Rounds

6 Spidermans

5 Push-ups

6 V-ups

6 Air Squats

Mobility

Band on Rig

Sit on heals Tricep stretch

Accessory Work

4 Rounds NFT

10 Hollow Rocks

10 Superman Rocks

10 Push-up Knee to Elbow

Metcon

Metcon (Time)

2 Rounds

20/15 Cal Row + 20 HSPU

20/15 Cal Row + 20 Ring Dips

20/15 Cal Row + 20 TTB

20/15 Cal Row + 20 Pistols
Scale: DB PP, Box Dips, KAH, Air Squats

*Treat as recovery and cap at 25:00

*Option to cut reps to 12-15

Home WOD

2 Rounds

200m Run + 20 Push-ups

200m Run + 20 Chair Dips

200m Run + 20 Leg Raises

200m Run + 20 Air Squats