Daily WOD

“Spin Doctor”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Medball Foot Taps

Air Squats

Medball Deadlifts

Active Samson

Medball Slams

Active Spiderman

Game: Farmers & Lumberjacks

Mobility

Kettlebell Ankle Stretch – 1 Minute Each Side

Childs Pose on Kettlebell -1 Minute

Kettlebell Squat Hold – 1 Minute

Movement Prep

Dubs – height

:15 Seconds Single Unders

:15 Seconds Small Jump to Hand Target

:15 Seconds Higher Jump to Hand Target

:15 Seconds Double Unders

Wall Balls – Feet down (no toes) & long arms

5 Front Squats

5 Push Press

5 Thrusters (Heels Down)

5 Wallballs

Kettlebell Swings – Vertical Shin & arms long

5 Kettlebell Deadlifts

5 Russian Swings

5 American Swings

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

60 Single Unders

15 Wallballs (14/10)

60 Single Unders

15 Kettlebell Swings (44/26)