Daily WOD

Lunch Box

New Ulm CrossFit – WOD

Warm-up

3 rounds

6 Scap Shrugs

6 Squat Jumps

6 Cal Row

6 Band Pull Aparts

Mobility

Banded Lat Stretch

Banded Samson

Goals

EMOM x 10

Pick two Skills/Movement/Goals and alternate round of practice. This should be a time to work on weakness but not fatigue the body.

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20

1) 8 DB Box Step-overs (50/35) (24/20)

2)12 Shoulder touches + 5 Strict Pull-ups

3) Down and Back OH Lunge (50/35)

4) 10 Cal Row + 10 Hand Release Push Ups
Use 1 DB for Step-overs and Lunge,

Sc: Lighter weight, Lower Box, Front Rack Lunge, Knee Pushups