Daily WOD

Recovery

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/zco-vQuVF08

4 Rounds

100m Jog

10 Frankensteins

10 Knee to Chest

10 Quad Stretch

10 Lateral Lunges

Metcon

Metcon (Time)

Run

2000m

-Rest 3 Minutes-

4 sets

5x200m fast

-Rest 1 Minute between reps-

-Rest 2 Minutes between sets-

*2000m and 3:00 rest is NOT part of your scored time*

*Score is time to do the 4 sets including only the rest time between reps (NOT SETS)*
Target Time each set: 10 Minutes

Time Cap each set:15 Minutes

Only include rest between each 200m in your score. Not Rest between sets

SCALING

Scale to finish near the target time:

1500m

-Rest 3 Minutes-

4 sets

5x150m fast

-Rest 1 Minute between reps-

-Rest 2 Minutes between sets-

Metcon (AMRAP – Reps)

(*If you did yesterday’s v-ups sub in Sit-Ups and score for reps*)

2 Rounds

1:00 Forearm Plank

1:00 Alternating V-Ups

1:00 Side Plank (R)

1:00 Alternating V-ups

1:00 Side Plank (L)

1:00 Alternating V-ups
Score is total V-ups or situps