Daily WOD

Strict Cindy

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/r7dm77vuSl4

4:00

8 Push ups

8 Sit ups

8 Air squats

20 Singles

Mobility

T- stretch 1:00 each

low lunge 1:00 each

Accessory Work

4 Sets

16 Pistol squats + 50′ OH walking lunge

16 one legged squats to target + body weight walking lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

Compete

80 Lateral Hops Over-the-Dumbbell

60 Air Squats

40 Dumbbell S2OH 50/35

Move Hard

80 Lateral Line Hops

60 Air Squats

40 Shoulder Taps

Just Move

60 Lateral Line Hops

(or stepovers)

40 Air Squats

20 Shoulder Taps

(knees allowed)
READ THE ONLINE INSTRUCTIONS IF DOING THIS BEFORE WE GET A VIDEO UP.

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Compete

20 Hand Release Push-ups

30 Goblet Squats

40 Hand Release Push-ups

50 Dumbbell Lunges

60 Hand Release Push-ups

70 Single-arm Suitcase DL

50/35# DB

Move Hard

20 Hand Release Push-ups

30 Weighted Squats

40 Hand Release Push-ups

50 Weighted Lunges

60 Hand Release Push-ups

70 Single-arm Suitcase DL

*use a backpack for squats, lunges & deadlifts

Just Move

15 Knee or Wall Push-ups

20 Air Squats

25 Knee or Wall Push Ups

30 Lunges

35 Knee or Wall Push-ups

40 Single-legged Unweighted Deadlifts