Daily WOD

Stitches

New Ulm CrossFit – WOD

Warm-up

4:00

10 Plyo Lunges

10 Scap Shrugs

10 Air Squats

10 Push-ups

Mobility

Calf On Pole 1:00 Ea

Couch 1:00 Ea

Pigeon 1:00 Ea

Accessory Work

Metcon (Time)

100m Run x 4 (:30 Rest between)

200m Run x 2 (:45 Rest between)

400m Run x 1

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
STRICT THIS TIME

Home WOD

Metcon (AMRAP – Rounds and Reps)

Do and score the running above. Then:

20 Amrap

400m Run

25 Air Squats
The run is 1 rep