Daily WOD

“Heads Up”

New Ulm CrossFit – WOD

Warm-up

:30 of each

Jumping Jacks

Spidermans

Reverse lunges

Pushups

Air Squats

Mobility

Kettlebell Calf Smash – 1 Minute Each Side

Childs Pose on Kettlebell – 1 Minute

Movement Prep

Pull-ups

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

KBS – Straight arms in bottom – Relaxed grip at top

Movement Prep

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Metcon

Rx: Metcon (Time)

3 Rounds for time of:

15 Burpee Box Jump Over 24/20

21 Kettlebell Swings 53/35

12 Pull-ups

Scale: Metcon (Time)

3 Rounds for time of:

15 Burpee Box Step Over

21 Kettlebell Swings 44/26

12 Pull-ups (bands)