Daily WOD

“Double Decker”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Quad Stretch

Active Samson

Knuckle Drags

Active Spidermans

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

Mobility

Overhead wall stretch 1:00

PVC Passthroughs 1:00

Movement Prep

Dubs – Elbows in

15 Quick, 15 Tall, 15 Dubs

Wall Balls – Heels Down

Don’t squat in the toes, relax the arms back to front rack

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

P. Snatch – Find the hips

3 each –

Shrugs, Hi Pulls, Muscle Sn, Snatch Lands, Snatch Drops, P Sn.

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (65/45)

30 Single Unders

15 Wallballs (14/10)

30 Single Unders