Daily WOD

“Smooth Criminal”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Med-ball Foot Taps

Knuckle Drags

Active Spidermans

:20 Seconds

Single Unders

Air Squats

Med-ball Deadlifts

:15 Seconds

Double Unders

Med-ball Front Squats

Med-ball Push Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Dubs:

:15 Quick Singles

:15 Tall Singles

:15 Dubs

Wall Balls: Sit back in heels

5 Front Squats

5 Push Press

5 Wall Balls

Deadlift: Shoulders down and back

Flex Tricep to pin down

10 Hip Hinges

5 Deadlifts

Weightlifting

Deadlift (Build to a Heavy set of 3)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

120 Singles or 1 min Dub attempts

30 Wallballs 14/10

15 Deadlifts 185/105