Daily WOD

Dirty Thirty

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Spidermans

Active Samson

Dive Bombers

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Mobility

Child’s Pose on a box 1:00

Front Rack PVC Strectch 1:00

Movement Prep

Warm up each move

WOD Warm-Up

1 Round

3 Box Jumps

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wall Balls

3 Burpees

3 Double Unders

Metcon

Rx: Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

Scale: Metcon (Time)

For Time:

30 Box Jumps/Step-ups (24/20)

30 Jumping Chest to Bar Pull-ups

30 Kettlebell Swings (44/26)

30 Front Squats (85/55)

30 Knees above hip

30 Push Press (85/55)

30 Deadlifts (85/55)

30 Wall Balls (14/10)

30 Burpees

60 Singles