Daily WOD

“Detention”

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