Daily WOD

Runner Up

New Ulm CrossFit – WOD

Warm-up

Lines Drills

Quad

K2C

Walk outs

Knuckle Draggers

Lateral Lunge

Heel Walk

High Knees

Butt Kickers

Mobility

Wall Stretch

Child’s Pose (Left – Right – Forward)

Accessory Work

10:00 min to work on Bar Muscle up Practice

A) Jumping Pulls and Bar Dips

B) Jumping Muscle up as low as possible

B) 3 attempts at max single set Effort

Bar Muscle-ups

Metcon

Metcon (Time)

For time:

800m Run

80 Push-ups

600m Run

60 Pull-ups

400m Run

40 Chest to Bar Pull ups

200m Run

20 Bar Muscle ups
Sc:

800m Run

80 Knee Push-ups

600m Run

60 assisted Pull-ups

400m Run

40 assisted Chest to Bar Pull ups

200m Run

20 assisted Bar Muscle ups or 20 Dips

Cool Down

100m Walk

Lat Roll