New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Singles
Active Spidermans
Medium Singles
Dive Bombers
Dubs or Fast Singles
Air Squats
Banded Walks
Mobility
Couch Stretch – 1 Minute Each Leg
Childs Pose on Medicine Ball – 1 Minute
Squat Hold – 1 Minute
Movement Prep
Wallballs
Control, Not Crash
5 Front Squats
5 Push Press
5 Wall Balls (2 Second Controlled Down)
Dubs – Height
:15 Seconds Single Unders
:15 Seconds Tall Single Unders
:15 Seconds Double Under Practice
Metcon
Rx: Metcon (AMRAP – Reps)
5 Rounds:
1:00 box jump overs 24/20
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest
Scale: Metcon (AMRAP – Reps)
5 Rounds:
1:00 step overs24/20
1:00 Wallballs (20/14)
1:00 single Unders
1:00 Rest
