Daily WOD

“High Heels”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Active Spidermans

PVC Pass Throughs

Single Unders

Active Samson

Air Squats

Single Unders

Dive Bomber

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep

3 Hang High Pulls

3 Hang Muscle Snatches

3 High Hang Power Snatch

3 Hang Power Snatch

3 Hang Squat Snatches

Weightlifting

Hang Snatch (Work to a HVY Single)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (55/35)

60 Singles