Daily WOD

“Murph Prep”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

5 Scap Shrugs

6 Push-ups

7 Wall Squats

Accessory Work

Post WOD Core

Alternating Tabata

Sit-ups

Hollow Rocks

Metcon

Metcon (Time)

800m Run

Then –

5 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

Then –

800m Run

Cool Down

400m Walk