Daily WOD

Biscoe Darling Jr.

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog, Run, Sprint

10 Lunges

10 Banded GM

10 Tempo Air Squats

10 Push-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (Time)

400m Jog, 100m Walk

400m Run, 100m Walk

400m Fast Run, 100m Walk

-Then- Accumulate:

100 Single Leg RDL (KB)

100 Wall Balls 14/10

100 Pistols OR (Lateral Step-Ups)

100 Single Arm Floor Press (KB)

-Then-

800m Jog
Can be recovery pace or pushed hard for a non-recovery workout