Daily WOD

Whooping

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

8 Alt Spidermans

8 V-Ups

6 Push-Ups

Mobility

Seated forward fold

Pigeon

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

16/12 Cal Row

4, 8, 12… Strict handstand push ups
Score is total HSPU

This can be set up as recovery or amped up to be a full on workout.

Goals

Remainder of class is for goals

Home WOD

3 Rounds

1:00 Cardio

8 Alt Spidermans

8 V-Ups

6 Push-Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

:45 Cardio (Bike, Row, Run, Burpees)

4,8,12,16… Hand Release Push-Ups
Score is total push-ups