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

10 Slow PVC OHS

Movement Prep

Dubs

15 Seconds Single Unders

15 Seconds High Single Unders

15 Seconds Double Under Practice

Wall Balls

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Power Snatch

Burgener Warm up then

3 Hang Muscle Snatches

3 Hang Power Snatches

3 Power Snatches

WOD Warm-Up

5 Power Snatches

10 Double Unders

5 Wall Balls

10 Double Unders

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 (55/35)

60 Singles

15 Wallballs (14/10)

60 Singles