Daily WOD

12/11/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Walkouts

Air Squats

Medium Singles

Spidermans

Sit-ups

Faster Singles or Dubs

Samson

Dive Bombers

Mobility

Box Child’s Pose 1 Min

Kettlebell Ankle :30 each

Movement Prep

Kettlebell Snatches

5 Deadlifts

5 Deadlift + Shrug

5 High Pulls

5 Dumbbell Snatches

Box Jumps

10 Small Hops

10 Tall Hops

5 Step-ups

5 Box Jumps

Burpees

Heels, squat

T2B- shoulders, tension

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

WOD Warm-Up

1 Round

6 Kettlebell Snatches

6 Box Jumps

6 Burpees

6 Toes to Bar

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Snatches 53/35

30 Box Jumps 24/20

30 Burpees

30 Toes to Bar

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Snatches 44/26

30 Box Stepups 24/20

30 Burpees

30 TAH