Daily WOD

12/01/2017

New Ulm CrossFit – WOD

Warm-up

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider 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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch

:90 Each Leg

Movement Prep

Situps

5 Abmat Sit-ups Knees Out

5 Abmat Sit-ups Knees In

Deadlifts

PVC Hinge Drill

5 Good Mornings

5 Slow Deadlifts

5 Deadlifts

Build to lighter weight than using in the workout.

WOD Warm-Up

With lighter weight

1 Round

10 Deadlifts

10 Abmat Sit-ups

Build to workout weight

1 Round

5 Deadlifts

10 Abmat Sit-ups

Metcon

Rx: Metcon (Time)

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

Scale: Metcon (Time)

5 Rounds:

15 Deadlifts (135/85)

25 AbMat Sit-Ups