New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Spiderman

Quick Single Unders

Air Squats

Higher Single Unders

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Burpee Box Jump Overs

Heels Down

3 Step-ups Each Leg

3 Box Jump Overs

3 Burpee Box Jump Overs

Dubs

:15 Seconds Double Taps

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

200 Single Unders

1:30 Double Under Practice

Front Squats

Sit back

5 Pausing Front Squats

Build to All Weights

WOD Warm-Up

1 Round

15 Double Unders

5 Front Squats (Opening Weight)

3 Burpee Box Jump Overs

Metcon

Rx: Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Scale: Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 200 Single Unders

12 Front Squats (75/45)

4 Burpee Box Step Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 200 Single Unders

8 Front Squats (95/60)

4 Burpee Box Step Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 200 Single Unders

4 Front Squats (115/75)

4 Burpee Box Step Overs (24/20)