Daily WOD

Rising Tide

New Ulm CrossFit – WOD

Warm-up

20 Singles

5 Good mornings – Elbow Rotations

10 Sit-ups

5 Sn. Grip PP – OHS

8 Push-ups

5 SLD – Hang Muscle Snatch

20 Singles

Mobility

Squating Wall Circles

Pike w/Bent Knee

Accessory Work

EMOM x 12

1) 8 Hollow Rocks + 8 Supermans

2) Upside down Practice

ex) HSW, 12-18 Shoulder Touches, Around the Worlds, Seated DB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP With a Partner

20 cal Row

20 Box Jump Overs (24/20)

20 Hang Power Snatch (95/65)

*20 Burpees after each round

*Add 10 reps to each movement after each round

* One person work as other rest.
Sc) Box Step-overs, 75/55