Daily WOD

12/14/2017

New Ulm CrossFit – WOD

Warm-up

8 Minutes of Medball bowling

Miss your pin and do 5 burpees

You have to run and retrieve your ball

team with the most hits wins

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knucle Drags

Side Lunge

Air Squats

Mobility

Childs Pose on Kettlebell – 1:00

Couch Stretch – 1:00 Each Side

Chest Stretch – :30 Seconds Each Side

Movement Prep

Kettlebell Swings – Cycle time (pull down) Bell Path (straight arm vs bent arm)

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Reverse Lunges Chest up – Drive from heel

3 Pause Each leg

5 Each leg

Sit-ups – Arms (momentum) Standard (shoulder past hip)

5 Sit-ups (Pausing at Top and Bottom)

5 Sit-ups

Shuttle Sprints – Turns (stare at something with each touch) Brakes (slow down 2 to 3 feet early)

6 Shuttle Sprints

WOD Warm-Up

1 Round

:20 Seconds On / :10 Seconds Off

Kettlebell Swings

Reverse Lunges

Sit-ups

Shuttle Sprints

Metcon

Metcon (4 Rounds for reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Reverse Lunges

Sit-Ups

Shuttle Sprints
You will score each movement individually for reps. The lowest score out of 8 rounds will be recorded.

Scale: Metcon (4 Rounds for reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings 44/26

Reverse Lunges

Sit-Ups

Shuttle Sprints