Daily WOD

Curve Ball

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Med-ball Over the Shoulder

Active Samson

Dive Bombers

Air Squats

Active Spidermans

Single Unders

Med-ball Deadlifts

Med-ball Front Squats

Single Unders

Mobility

Ankle :30 each

Squat Hold 1:00

WOD Warm-Up

1 Round

20 Double Unders or 40 Singles

10 Abmat Sit-ups

5 Med-ball Squat Cleans

Metcon

Rx: Metcon (Time)

For Time:

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans (20/14)

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans (20/14)

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans (20/14)

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans (20/14)

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans (20/14)
Rx+ is 30# MB

Scale: Metcon (Time)

For Time:

200 Singles

40 Abmat Sit-ups

25 Med-ball Squat Cleans (14/10)

160 Singles

30 Abmat Sit-ups

20 Med-ball Squat Cleans (14/10)

120 Singles

20 Abmat Sit-ups

15 Med-ball Squat Cleans (14/10)

80 Singles

10 Abmat Sit-ups

10 Med-ball Squat Cleans (14/10)

40 Singles

5 Abmat Sit-ups

5 Med-ball Squat Cleans (14/10)