Daily WOD

Tuesday

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

:30 Plank

6 Squat Jumps

8 Push-ups

6 Banded Pull Aparts

Mobility

1:00 Ea

Banded Front rack Stretch

Lizard Pose

Accessory Work

EMOM X 10

E: Upside Down Practice

O: Max effort L Hang (Target 0:15s-0:30s hold)

Upside Down Practice

1) Static Hold on wall, off box, Plate over head (0:30s – 0:45s)

2) Should Touches (16-20) (on the wall, off a box, pike)

3) Wall Walk 3 steps across and back

4) HSW

L-Hang Variation

1) Leg raise hold

2) Seated leg raise

3) Hanging Knee Raise

4) L-sit

Metcon

Metcon (AMRAP – Reps)

EMOM X 20

1) Russian Twist 53/35

2) Strict HSPU

3) Plyo Lunges

4) Strict Ring Dips

5) V-Ups
Sc: 44/35, Seat-DB Press, Lunges, Box Dips, Leg Raises

Cool Down

1:00 ea

Banded Shoulder Distraction

Banded Tricep Stretch

Up Dog