Daily WOD

12/21/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Active Spidermans

Medium Singles

Dive Bombers

Fast Singles or Dubs

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Pigeon Pose on Box – 1:00 Each Side

Box Calf Stretch – 1:00

Movement Prep

Box Jumps

10 Small Hops

10 Tall Hops

4 Step-ups (Each Leg)

4 Box Jumps (Smaller Box)

4 Box Jumps (Workout Height)

Deadlifts – Chin to collar – Hinge

Wall Hinge Drill

5 Deadlifts (Top of Knee)

5 Full Deadlifts

MB CLeans

5 DL

5 High Pulls

5 MB Cleans

WOD Warm-Up

1 Round

8 MB Cleans

6 Box Jumps

4 Deadlifts (Lighter Weight)

Build to workout weight

1 Round

8 MB Cleans

6 Box Jumps

4 Deadlifts (Workout Weight)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 MB Cleans (20/14)

20 Box Jumps (24/20)

10 Deadlifts (245/165)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 MB Cleans (14/10)

20 Box Step Ups (24/20)

10 Deadlifts (205/125)