Daily WOD

“Up Chuck”

New Ulm CrossFit – WOD

Warm-up

2:00 light row

2 rounds

6 active Spiderman’s

8 air squats

10 push ups

Then

1:00 light row

Mobility

Alternating T stretch 1:00

Child’s pose 1:00

Metcon (AMRAP – Reps)

Tabata 8 rounds 20 sec work 10 sec rest

Max effort sit ups
RX+ : 20/14 med ball

Metcon (Time)

For time (25 minute cap)

21-18-15-12-9-6-3

Burpees

Box jump overs 24/20

Calorie row
Sc. Burpee to plate, Step overs

RX+ burpee box jump overs & Cal row

Cool Down

3-5 minute light row