Daily WOD

Murph Prep

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/6fNtf_m6FD8

5:00 Clock

100m Jog or :30 High Knees

5 Dive Bombers

10 Air Squats

Mobility

1:00 Each Side

Low Lunge

Pigeon

Couch

Metcon

Video explains scoring

Metcon (3 Rounds for reps)

6 AMRAP

200m Run

20 Air Squats

2:00 REST

6 AMRAP

200m Run

15 Push-ups

2:00 REST

6 AMRAP

200m Run

10 Bent Row (5 Each Side)
Rx+ is the same, but do pullups if able for rows and wear a 20/14 pound vest if you have it.

Accessory Work

3 Rounds For Quality

10 Bulgarian Split Squats

10 Windmills

1:00 Plank