Daily WOD

“Lung Butter”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Shuttle Run

Walking Spiderman

Medium Shuttle Run

Walking Samson

Faster Shuttle Run

Straight Leg Bear Crawl

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Kettlebell Swings

5 Deadlifts

5 Russian Swings

5 Full Swings

Sumo Deadlift

Establish Setup

5 Sumo Deadlifts (To the Knee)

5 Full Sumo Deadlifts

Weightlifting

Sumo Deadlift (Build to a heavy triple)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

15′ HSW

15 Situps

15 HSW

Scale: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/44)

15 DB Push Press 35/25

15 Situps

15 DB Push Press 35/25