Daily WOD

“Meter Maid”

New Ulm CrossFit – WOD

Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers

Mobility

Pigeon Pose on Box – :30 Seconds Each Side

Ankle Stretch on Box – :30 Seconds Each Side

Movement Prep

Wallballs – Balance

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Box Jumps – Finish

5 Step-ups (Each Leg)

5 Small Hops

5 Tall Hops

3 Box Jumps (Workout Height)

Running – Body Position

100 Meter Run

Metcon

Rx: Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

*250m Row to replace run*

Scale: Metcon (Time)

For Time:

100 Meter Run

27 Wallballs (14/10)

27 Box Step Ups (24/20)

100 Meter Run

21 Wallballs (14/10)

21 Box Step Ups (24/20)

100 Meter Run

15 Wallballs (14/10)

15 Box Step Ups (24/20)

100 Meter Run

9 Wallballs (14/10)

9 Box Step Ups (24/20)

100 Meter Run

*150m Row to replace Run*