Daily WOD

Throw Back

New Ulm CrossFit – WOD

Warm-up

Throw Back warm up

1:00 March in place

1:00 Jumping jacks

1:00 Point reaches

1:00 Singles

1:00 Steam engines

1:00 Lateral lunges :30 each

1:00 Arm circles :30 switch directions

1:00 1-2 Kick Punch :30 each side

1:00 Kick backs :30 each leg

1:00 Grape vine

Mobility

5-10 minutes your choice

Metcon (AMRAP – Reps)

“Old School Core”

Tabata 4 rounds each move. 16 minutes total

Weighted Standing Chops Left then Right

Standing straight arm and leg raises

OH head crunches *tip toes

Weighted stability crunch hold

Leg raises

Windmill Right then left

Tip Toe shoulders touches

Sit up chops

Metcon (Time)

DB snatches 50/35
RX+ 70/50