Daily WOD

Subway

New Ulm CrossFit – WOD

Warm-up

4:00

10 Air squats

6 Push ups

10 Jumping jacks

6 Spidermans

Mobility

5:00 on LaCrosse ball

Goals

12 Min. Work on accessory moves and/or warm up workout weight and movements.

Metcon (AMRAP – Reps)

18 min EMOM

1) :30 CARDIO

2) 10-15 Reps BODY WEIGHT/RIG

3) 1- 5 Reps Hvy RESISTANCE
1) work on intense burst of cardio

2) work on string together multiple reps

3) try a little heavier than usual. Ex. 44# KB ladies, #70 males, 30/ 20 # wall ball ect.