Daily WOD

11/17/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds of Each

Roll Lats

Jumping Jacks

Side Lunge

Air Squats

Active Samson

Front Rack Stretch

Dive Bombers

Then 1 Round of Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Then Banded Walks

10 R, 10 L + 10 Squats

5 R, 5 L + 5 Squats

Weightlifting

Front Squat (1RM)

16 Min to Find 1 RM

WOD Warm-Up

1 Round

15 Double Unders or 30 Singles

10 Air Squats

5 Power Cleans

Metcon

15 Cap

Rx: Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

Scale: Metcon (Time)

3 Rounds:

1:00 Dub Practice or 150 Singles

50 Air Squats

15 Power Cleans (95/65)