Daily WOD

“Jack Squat”

New Ulm CrossFit – WOD

Warm-up

Round 1:

50ft. Run Down

5 Air Squats

50ft. Run Back

Round 2:

50ft. Hop Down

3 Burpees

50ft. Hop Back

Round 3:

50ft. Run Down

5 Push-ups

50ft. Run Back

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch – :30 Seconds Each Side

Squat Hold – :30 Seconds

Banded Walks

Movement Prep

Kettelbell Swings – Hinge not squat

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Front Squat – Elbows – Balance

Establish Front Rack Position

5 Pausing Front Squats

Build to lighter weight

Weightlifting

Front Squat (Build to Mod 1)

WOD Warm-Up

1 Round

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Metcon

Rx: Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Scale: Metcon (Time)

21-15-9:

Front Squat (95/65)

Kettlebell Swings (53/35)

400 Meter Run