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
