Daily WOD

“Reverse, Reverse”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Sit-ups

8 Jumping Jacks

8 Lateral Lunges

4 Bupees

Mobility

Spanish Squat Hold 3 x :30

25 Band Pull downs

25 Band Pull aparts

Accessory Work

Seated dumbbell press

5 x 8

*Then*

Tabata

L Hangs or chair hangs

Metcon

Metcon (AMRAP – Reps)

12 EMOM

0 to 5 is:

8 Wall Balls 20/14

8 Burpees

5 to 11 is:

8 Burpees

8 Wall Balls 20/14
Scaled is 14/10 and athletes choice for reps with a minimum of 5.

Rx+ is 10 reps each