Daily WOD

Noah’s Ark

New Ulm CrossFit – WOD

Warm-up

5:00 Clock:

30 Single Unders OR Jumping Jacks

6 Alternating Lunge Elbow to the Floor (Spidermans)

3 Walkouts with push-up

:20 Squat Hold

Mobility

Couch 1:00

Pigeon 1:00

Metcon

Metcon (2 Rounds for time)

2 sets:

25 Push Ups

50 Air Squats

100 Double Unders ( or Line Hops)

50 Air Squats

25 Push Ups

-Rest 3:00 B/T Sets-
WORKOUT STRATEGY & FLOW:

These are two mini chippers! Don’t go out too hot. We are working on push up volume here.

Push ups: start with smart sets. Aim for sets of 4+ throughout.

Air squats: aim to keep these unbroken – consistency is key!

Double unders: aim for unbroken here if you can! Sub 150 single unders if needed.

Gymnastics

10 Minute EMOM

6-8+ Strict Handstand Push Ups (Scale reps or movement as needed)

*Try to add 1 rep every other minute (or 1 rep every minute)

Accessory Work

3 Rounds

1:00 min Plank

30 sec side plank (each side)

60 flutter kicks