Daily WOD

Road Rash

New Ulm CrossFit – WOD

Warm-up

4 mins

10 KBS – R

8 Situps

6 Swquat Jumps

4 Walk outs

200m run

Mobility

Childs Pose

Goblet Squat Hold

Body Armor

10-12 min Clock Complete the following

5 x 12 Single Arm DB Row

5 x 12 Single Seated DB Press

Divide reps evenly between each arms

Metcon

Metcon (Time)

For time

2 rounds

20 Situps

20 Waiter Squats (53/35)

800m Run

2 rounds

20 Burpee Box Jump Overs (24/20)

20 KBS (53/35)

Sc: 44/26 and Burpee Step overs

Cool Down

100m-200m walk

Lat roll

Quad Roll