New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Jumping Jacks
Dive Bombers
Single Unders
Active Spidermans
Single Unders
PVC Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs – :30 Seconds
PVC Hinge – 1 Minute
Movement Prep
Strict Handstand Push-ups – Neutral Head
10 Second Lockout Hold
2 Lowers to Tripod
2 Strict Handstand Push-ups
Double Unders – Stacked
:15 Seconds Tight Hopping
:15 Seconds Single Unders
:15 Seconds Double Under Attempts
Deadlifts – Tension
3 Slow Top-Down Deadlifts (Breathing at Top)
3 Full Deadlifts
Weightlifting
Teams of 2 or 3
Deadlift (Build to a heavy 5)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups (Toes on box)
9 Deadlifts (155/115)
30 Single Unders
