Daily WOD

Pocket Knife

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

6 Hollow Rocks

6 BB Goodmornings

6 Squat Jumps

Followed By

5ea – SGPP – OHS – SLD – MSn – HPSn

Mobility

Shoulder Wall Stretch

Calf Stretch on Pole

Accessory Work

5 Min Plank (AMRAP – Reps)

1 Min Push-up Position

30 Sec forearms

30 Sec leg lift

30 Sec other leg

30 Sec side

30 Sec other side

30 Sec Push-up

1:00 Forearms

Metcon

Metcon (Time)

10-20-30

Power Snatch 135/95

Box Jump Overs 24/20

V-Sit-ups
Sc: 95/65, step ups, Leg Raises

Rx+: 155/105, 30/24

Note: On V-ups and Raises keep feet off the ground to maintain core engagement