Daily WOD

This or That

New Ulm CrossFit – WOD

Warm-up

4:00

5 Good mornings

5 Stiff leg DL

5 Press

5 Sit ups

Mobility

Figure four :30 each

Pigeon :30 each

Wall stretch 1:00

Goals

14 minute EMOM

Choose 2 movements to alternate

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

12 KB swings (R) 53/35

10 Russian twists 53/35

8 Burpees
Sc: 35/26

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes