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.