Daily WOD

“Worst Move”

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

6 active Spiderman’s

6 jump squats

Mobility

Roller Thoracic

:30 bear hug

:30 oh

:30 opener no barbell

Metcon (AMRAP – Rounds and Reps)

“Worst Move”

12:00 AMRAP

24 calorie row

18 burpee box jump overs 24/20

12 hang DB cleans 6 each arm 50/35
Scaled: step overs, 35/25

Accessory Work

Post WOD

3 x 200m run

2:00 rest between

Cool Down

100-200m walk