Daily WOD

“Jelly Belly”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Quick Singles

Active Spidermans

Tall Singles

Active Samson

Faster Singles / Dubs / Dub attempts

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose – :45 Seconds Each Side

Chest “T” Stretch – :45 Seconds Alternating

Child’s Pose – :45 Seconds

Movement Prep

Sit-ups – Throw the arms for assist

Deadlifts – Logo

Make sure your shirt logo is visible through entire lift

That will keep chest up and shoulders back

5 Hip Hinges (Hip to Knee)

5 Deadlifts

Build to Very Light Weight

5 Deadlifts

Build to Light Weight

Metcon

Rx: Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

100-80-60-40-20 Dubs

10-8-6-4-2: Deadlifts (275/185)

Scale: Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

200-160-120-80-40 Singles

10-8-6-4-2: Deadlifts (205/115)