Daily WOD

“Detention”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Dive Bombers

Quick Single Unders

Active Spidermans

High Single Unders

Alternating Bird Dogs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

PVC Passthroughs :30

PVC Hip Hinge 1:00

Movement Prep

Handstand Push-ups

10 Second Lockout Hold (Handstand or Dumbbells Overhead)

2 Lowers to Tripod or 4 Dumbbell Strict Press (Light Weight)

2 Strict Handstand Push-ups or 4 Dumbbell Strict Press (Workout Weight)

Deadlift

3 Hip Hinges (Bar to Knee)

3 Full Deadlifts

Weightlifting

Deadlift (Build to HVY 1)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
If not able to do 10+ Strict then do 3 in WOD

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 DB Strict Press

9 Deadlifts (185/105)

60 Singles