Daily WOD

“Shoot from the hip”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Plyo Lunges

10 Scap Shrugs

6 KB Swings

6 Dive Bombers

Mobility

Alt T Stretch

Ankle

Accessory Work

Tabata

Ring Rows & Plank Holds

Metcon

Metcon (Time)

4-8-12-16-20-16-12-8-4

Pistol Squats

KB Swings (A) 53/35

Pull-ups
Scaled is Pistols to Squats, 44/26, Jumping Pull-ups