Daily WOD

“Heartbreak Kid”

New Ulm CrossFit – WOD

Warm-up

:20 Seconds

Jumping Jacks

Quad Stretch

Knuckle Drags

Lateral Line Hops

Side Lunge

Active Samson

Forward and Back Line Hops

Active Spiderman

Air Squats

Single Unders

Dive Bombers

Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks

10R,10L,10 Sqt

5R,5L,5 Sqt

Mobility

PVC Front Rack Stretch – 1 Minute

Wrist Stretch – :30 each

Ankle Stretch – :30 Seconds Each Side

Movement Prep

CTB

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Front Squat

PVC Drill – similar to DL hip hinge

3 Tempo Front Squats

2 Front Squats

Metcon

Heartbreak Kid (Time)

3RFT

10 Front Squats 185/135

20 Chest to Bar Pull-Ups

50 Double Unders