Daily WOD

Specialist

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 plyo lunges

8 Sit-ups

6 push-ups

4 Dive Bombers

Mobility

Down Dog

Wrist Stretch

Accessory Work

Alt. EMOM x 12

O: 12 Should Touches

E: :30 L Hang

Shoulder Touch: Athlete should be in a handstand facing the wall. Athlete can choose to either tap cross body or same side. Athlete should focus on shifting weight to maintain balance.

Metcon

Metcon (Time)

21 Snatches 95/65

21 Toes to Bar

25′ Handstand Walk

15 Snatches 115/75

15 Toes to Bar

25′ Handstand Walk

9 Snatches 135/95

9 Toes to Bar

25′ Handstand Walk

Sc: 75/55 – 95/65 – 115/75, 5 Walk Climbs

Rx+: 115/75 – 135/95 – 155/105

Cool Down

Banded Shoulder Stretches