Daily WOD

The Jetsons

New Ulm CrossFit – WOD

Warm-up

2 Rounds

15/12 Cal Row

10 Alt V-Ups

10 Hollow Rocks

10 Scap Shrugs

5 Kips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes (0:00-4:59)

21/16 Cal Row

15 Toes to Bar

-straight into-

AMRAP 5 Minutes (5:00-9:59)

21/16 Cal Row

5 Jumping Muscle Ups OR 10 Pull-ups

-straight into-

AMRAP 5 Minutes (10:00-14:59)

21/16 Cal Row

15 Toes to Bar

5 Jumping Muscle Ups or 10 Pull-Ups
Recommended numbers to scale row: 17/12 – RX+ is actual muscle ups

*SCORE* Add all full rounds for rounds box, then add all reps for total extra reps in reps box.

Accessory Work

4 Rounds

15 Single Leg Foot elevated Glute Bridge (each side)

10 Cossack Squats

15 Single Leg Kettlebell RDL’s (each side) (light/moderate weight)

10 Jefferson Curls

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes (0:00-4:59)

100m Run (10 Burpees)

20 Sit Ups

-straight into-

AMRAP 5 Minutes (5:00-9:59)

100m Run (10 Burpees)

15 Chair Dips (OR 10 Alt DB Devil’s Press)

-straight into-

AMRAP 5 Minutes (10:00-14:59)

100m Run (10 Burpees)

20 Sit Ups

15 Chair Dips (Or 10 Alt DB Devil’s Press)
Add all rounds for rounds box and all extra reps for reps box to score this.