Daily WOD

Spring Board

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

20 Singles

5 BB Good Mornings

5 BB Strict Press

5 Squat Jumps

Mobility

Lizard Pose

Banded Front Rack Stretch

Weightlifting

OT :90, Not TnG

Squat Clean (2 x 2 @ 80%)

Squat Clean (6 x 3 @ 80%)

Power Clean (2 x 2 @ 80%)

Power Clean (6 x 3 @ 80%)

Clean Pull (5 x 3 @ 110%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

24 Double Unders

12 Single Arm DB SOH 50/35 (6/arm)

6 Box Jump Overs 24/20
Sc: 50 Singles, 35/25, Box Step overs

Rx+: Unbroken Dubs, 70/50, Box Clearing Jump Overs