Daily WOD

“Cowboy Up”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Quick Singles

Active Spidermans

Tall Singles

Dive Bombers

Dubs

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Movement Prep

Dubs and Deadliest – Dollar bills

5 Hip Hinges (hip to knee)

5 Deadlifts

Build to around 50% of 1RM

Metcon

Rx: Metcon (10 Rounds for weight)

Alternating OTM x 20

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Scale: Metcon (10 Rounds for weight)

Alternating OTM x 20

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 40 Singles