Daily WOD

11/21/2017

New Ulm CrossFit – WOD

Warm-up

1 Minute Each

Easy Singles

Active Samson (:30 Each side)

Knuckle Drags

:45 Seconds

Medium Singles

Spidermans

Single Leg PVC RDL’s

:30 Seconds

Dubs or fast singles

Dive Bombers

PVC Hinge Drill (10 GOOD Reps)

Mobility

Childs Pose – 1 Minute

Pigeon Pose – 1 Minute Each Leg

Movement Prep

Pull-ups

10 Second Dead Hang

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Deadlift

15 Second Finish Position Hold

10 Second Above the Knee Hold

5 Second Mid Shin Hold

5 Empty Bar Deadlifts

Build to workout weight

WOD Warm-Up

1 Round

6 Pull-ups

8 Deadlifts

10 Goblet Squats

Metcon

Rx: Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (135/95)

25 Goblet Squats 53/35

Scale: Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (95/65)

25 Goblet Squats 44/26