Daily WOD

“Surfer on Acid”

New Ulm CrossFit – WOD

Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Ankle Stretch – :45 Seconds Each Side

Pigeon Pose – :45 Seconds Each Side

Couch Stretch – :45 Seconds Each Leg

Movement Prep

Running – James Bond Drill – partner

Burpees- Rigid body

Metcon

Rx: Metcon (Time)

3 Rounds:

400 Meter Run

21 Burpees

Scale: Metcon (Time)

3 Rounds:

200 Meter Run

27 Burpees