Daily WOD

Where’s the cat?

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrugs

10 Alt Spidermans

5 Squats

Mobility

Sit and Reach

Figure 4

Accessory Work

Mini bands

2 Rounds of:

10R, 10L, 10F, 10B

10 Sqts, 10 GB, 10 BD

Then: EMOM 8

4 KB Hang Split Squats Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

25 Dubs

5 Pull-ups

6 Burpee Box Jumps

7 Bulgarian Split Squats (each)

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

25 Dubs or Singles or line hops

5 Bent over odd object rows

6 Burpees

7 Reverse Lunges each leg