Daily WOD

TGIF

New Ulm CrossFit – WOD

Warm-up

4:00

3 Dive Bombers

6 Alt Spidermans

9 Wall Squats

12 Step-ups

Mobility

5:00 Athlete’s Choice

Goals

Choose a skill to work on for 14:00

Metcon

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Box Jump Overs 24/20

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats

Box Jump Overs 24/20

Rest till or stop at 10:00 then:

21-15-9

HSPU

Box Jump Overs 24/20
RX+ is: 2″ Def pushups, 18/26 Pistols, 4″/2″ Def HSPU and clear the box while jumping.

Scaled: Knees, Air Squats, OH Press and do 15-12-9 on the box jumps

Home WOD

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Plyo Lunges

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats or Air Squats

Plyo Lunges

Rest till or stop at 10:00 then:

21-15-9

HSPU or Push-ups again

Plyo Lunges
If you cap, add 1 second for every rep missed to that score. There will be three seperate scores.