New Ulm CrossFit – WOD
Warm-up
Plank Tap Race
Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team.
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Overhead Wall Stretch 1:00
KB Ankle Stretch :30 Each
Movement Prep
Kettlebell Swings
5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings
Box Jump Overs
10 Small Hops
10 Tall Hops
3 Step-ups
3 Box Jumps
3 Box Jump Overs
WOD Warm-Up
1 Round
6 Kettlebell Swings
6 Box Jump Overs
200 Meter Run
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
15 Burpees
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
15 Burpees
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
15 Burpees
…
Climbing by 3’s until cap.
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
3 Kettlebells Swings (44/26)
3 Box Step Overs (24/20)
10 Burpees
6 Kettlebells Swings (44/26)
6 Box Step Overs (24/20)
10 Burpees
9 Kettlebells Swings (44/26)
9 Box Step Overs (24/20)
10 Burpees
…
Climbing by 3’s until cap.