Daily WOD

“Eighteen Wheeler”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Active Spidermans

Active Samson

:30 Seconds

Stepups

Air Squat to Med-ball

Dive Bombers

:15 Seconds

Jumping Jacks

Med-ball Foot Taps

Med-ball Deadlifts

Mobility

Child’s Pose on MB 1:00

MB Squat Hold 1:00

Movement Prep

DB Snatch

Bottom

Dumbbell Centered on Foot

Both Bells in Contact With Ground

Lumbar Curve Maintained

Middle

Arm Straight Until Hip Extension

Bell Close to Body

Finish

Elbow by the Ear

Armpit Showing

Movement Prep

Perform on each arm before switching to next movement

3 Deadlifts (Bottom)

3 Deadlift + Shrug (Middle)

3 High Pulls (Middle)

3 Push Press + 3 Push Jerks (Finish)

3 Dumbbell Snatches (All)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Box Jump Overs 24/20

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Box Step Overs 24/20

15 Wallballs (14/10)

12 Alternating Dumbbell Snatches (35/25)

9 KAH