Daily WOD

The Waterboy

New Ulm CrossFit – WOD

Warm-up

5:00

3 Dive Bombers

8 Alt Cossack Squats

20 Singles or Dubs

Mobility

Banded Pigeon

Wall OH Squat

Pec on Wall

Metcon

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

5 Push-Ups

10 Burpees to Rig

20 Air Squats

40 Dubs

Accessory Work

3-4 Rounds

8 Single Leg RDL – KB or DB (ea)

:30 Hollow Hold

8 Glute Bridge + :15 Pause KB or DB

:30 Plank Hold

8 Pause Goblet Squats (:05 ea)