Daily WOD

Special Delivery

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

5 Push-ups

7 Air Squats

10 High Knees

10 Butt Kickers

Mobility

Calf Pedal

Couch Stretch

Accessory Work

Alternating EMOM x 10

1) 4 Lateral Box Step up per leg

2) 10 Banded Glute Bridges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

15 Box Jump Overs (24/20)

9 Dips
Sc: Box Step Overs, Box Dips

Rx+: 400m run, 10 DB Box Step overs 20″ (50s/35s), 5 Strict Dips

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

10 Broad Jumps

9 Chair Dips