Recovery WOD

Recovery WOD

New Ulm CrossFit – WOD



Upper Back – Low Back Sides

Thoracic Extensions (Hands behind head)

Quads – Hamstrings – Glutes


Metcon (AMRAP – Rounds and Reps)


10 Side Plank Reach Throughs (each)

15 KBS – R

20 Sit-Ups

25 Mountain Climbers

20 Sec Handstand Hold or Plank

15 Air Squats

10 Alt. DB Snatch
Perform light and move for quality to go recovery style. Go heavier and more diffcult if you need more of a push today. Example: weighted situps and squats.


Push Press Accessory Work


5 Sets of 3 Reps Building (On the lighter side)

1 Rep is– 3 Dips with a :03 Pause in last dip,

Punch and drive overhead with a pause at lockout (:03),

Eccentrically lower bar back to good front rack position.


Any remaining time can be spent on goals