Daily WOD

Rise N Shine

New Ulm CrossFit – WOD

Warm-up

3:00 jog then:

3 rounds

8 Air squats

8 Push ups

8 Sit ups

Mobility

1:00 each

Active Spiderman hold R/L

Front rack hold

Accessory Work

Strict HSPU program

4-3-3-2-1

Strength Capacity

8 EMOM Push Ups X 4

3 Sec down

2 Sec pause in bottom

3 Sec up

Metcon (AMRAP – Reps)

20:00 Clock 5 Rounds

2:00 Run (1:00 out-1:00 back)

1:00 Max Thrusters /Jump squats

1:00 Rest
Score is Thrusters.

*2:00 cardio sub for running (burpees, singles ect)

* use odd object as weight if needed