Daily WOD

Open The Door

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/1J_udSTJVh8

4:00

10 Mountain climbers

8 Lateral lunges

8 Air squats

8 Push ups

Mobility

Couch 1:00 each

Seated toe touch 1:00

Accessory Work

3 sets

6 :02 pause squats (goblet)

6 Bulgarian split squats 6 each

6 Lunges 4 sec eccentric each side

Weightlifting

Back Squat (6 X 3 back squats with :03 pause in bottom )

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Ascending ladder 2-4-6-8-10….

Thrusters

*100 m run between sets
No equipment

Mountain climbers only count one side.