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