Daily WOD

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New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

8 med ball thrusters

8 lateral lunges

6 push ups

then BB warm up 5 reps of each

GM, B Sq, El Rt, St pr, SLD & Fr Sq

Mobility

Couch 1:00 each

Figure 4 1:00 each

Weightlifting

Back squat

Back Squat 10 X 2 OT :90 with :03 pause in bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

12 Weighted Step ups 50’s/35’s

12 Thrusters 95/65

start and every 4:00 10 lateral burpee over bar
SC: 35’s/25’s, 65/35, step overs

Cool Down

2 rounds

8 Spidermans

6 Banded good mornings