Daily WOD

“Play Dead”

New Ulm CrossFit – WOD

Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Burpees – Toes and Stomach on the floor (tight)

3 Push-ups

3 Frog Hops

3 Lateral Bar Burpees

Deadlifts – Lower to the loops of your laces

Establish Bottom Position

3 Bottom Half Deadlifts (Knee to Shin)

3 Top Down Deadlifts (Hip to Shin)

3 Deadlifts

WOD Warm-Up

100 Meter Run

2 Deadlifts

2 Lateral Bar Burpees

Metcon

Rx: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Scale: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (135/95)

12 Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (155/105)

9 Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (185/125)

6 Burpees