Daily WOD

“Double Crossed”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Lateral Hops

Dive Bombers

Front to Back Hops

Active Spidermans

Single Unders

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch – :30

Ankle Stretch – :30

Front Rack Stretch – 1:00

Metcon

Rx: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

Scale: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (95/65)

60 Single Unders After Each Set