New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Dive Bombers
Air Squats
Spidermans
Banded Air Squats
Active Samson
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest “T” Stretch 1:00
Front Rack 1:00
Warrior Squat 1:00
Movement Prep
Ring Dips –
Hollow Body, Rings Tight, Elbows Back
:10 Second Ring Support Hold
:5 Second Ring Negative
3 Ring Dips
Squat Cleans-
Jump tall, get small, stand
3 High Pulls
3 High Hang Muscle Cleans
3 Front Squats
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
This is a squat clean