Daily WOD

“Christine”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Knuckle Drags

Medium Row

Active Spidermans

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

PVC Hip Hinge 1:00

Ankle Pedal 1:00

Movement Prep

Box Jump- Load and Land positioning

Practice springing

Deadlift

5 Bottom Half Deadlifts (Shin to Knee)

5 Full Deadlifts

5 Top Half Deadlifts (Hip to Knee)

5 Full Deadlifts

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″