Daily WOD

Pyramid Scheme

New Ulm CrossFit – WOD

Warm-up

Line Drill

Quad

K2C

SLK

Inchworms

Lat Lunge

Duck Walk

Heel walk/ Tip Toe

Butt Kicks

High Knees

200m Jog

BB Warm up 5 ea

GM-BS-SP-SLD-FS

Mobility

Ham Roll

Lat Roll

Metcon

Metcon (Time)

For time

1000m Row

800m Run

100 Air Squats

50 Pushups

25 Clean and Jerks (115/75)

15 Squat Snatches (115/75)
*30 min Cap

*Sc: 95/65

Cool Down

Chect T Stretch

Banded Quad