Daily WOD


New Ulm CrossFit – WOD


3 Rounds

10 Jumping Jacks

3 Inchworms with Pushups

5 V-ups

10 Rev Lunges


1:00 min ea

Wall Tricep Stretch

Wall Shoulder Stretch

Seated Forward Fold (slight bend in knees)

Accessory Work

EMOMx 12

1) 8 Split Squats/Leg

2) 3 Eccentric Dips

– If you can add weight to the Squat cut reps down to 5 or 6

– look to hit 3-5 sec Eccentric lower on the dips


Metcon (Time)

5 Rounds

10 Dips

15 Reverse Burpees

3 Wall Climbs

15 Russian Twists

10 Rows
Dips: use a chair or stairs as support

Wall Climbs: use a sturdy wall, sub for 36″ Bear Crawl or if you have a hard floor walk on your hand dragging your feet on a towel or furniture mover

Rows: can be inverted or bent over, with barbell or db (95/55 or 50s/35s), Ring row by wrapping a Towel around a pillar in your home, hang from the edge of a table, or a broomstick between two chairs

Daily Wellness Challenge

Metcon (AMRAP – Reps)

Less than 10 grams of sugar, organic cane sugar or high fructose corn syrup.
Each gram = 1 rep