Daily WOD

“Whip Lash”

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