Daily WOD

Train Station

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

8 High Knees

8 Butt Kickers

6 Air Squats

4 Pushups

Mobility

1:00 Couch Stretch / Leg

1:00 Wall Shoulder Stretch

Accessory Work

Alt. EMOM x 12

1) 3 Temp Squats – 3 sec decent – 3 sec active hold in base – 3 s raise – 1 sec rest at top

2) max effort Wall Sit

Temp Squats should be weighed if possible, Goblet hold, 53/35

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1:00 Front Raise weighted

1:00 Alt. Rev. Lunge weighted

1:00 Inchworm w/ Pushup

1:00 Crunches

-1:00 Rest between rounds-
– Front Raise: between 5 to 10 #s per arm, think soup cans, 16 – 32 oz water bottles

– Rev Lunges: Target is goblet hold with any kind of weigh held above the waist. throw some weigh in a back pack, duffel bag, or pillow case. anything that’s manageable to hold for 45 secs of lunging

Daily Wellness Challenge

Drink 60 ounces of water

Metcon (AMRAP – Reps)

Drink 60 ounces of water
Each ounce = 1 rep