Daily WOD

Suns Outs, Guns Outs

New Ulm CrossFit – WOD

Warm-up

Line Drill

Quad

K2C

SLk

Knuckle Draggers

Sinlge Leg Deadlift

Walkouts

Skip for Height

Skip for Distance

200m jog

Mobility

Chest T

Down Dog w/ Calf pedal

Metcon

Metcon (Time)

For Time:

21-15-9

Barbell Curl (45/35)

Sotts Press (45/35)

Ring Dips

200m run after each round
Sc: 35/15, Seated Sotts Press, Box dips

*Barbell Curl – Athlete will stand, holding the barbell in an underhand grip, roughly shoulder width apart. Barbel will move from the thigh to the chest in a curling fashion, elbows should not break the frontal plane.

* Sotts Press – This is a Strict Press performed at a snatch grip, from behind the head, while in a full depth squat.

Body Armor

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters