New Ulm CrossFit – WOD
Warm-up
1 Minute
Slow Singles
Active Spidermans
:45 Seconds
Medium Singles
Active Samson Each
:30 Seconds
Faster Singles
Dive Bombers
:15 Seconds
Hollow Hold
Arch Hold
Mobility
Child’s Pose 1:00
Fingers back Wrists 1:00 Rocking
Movement Prep
Burpees
3 Spidermans (each leg)
3 Frog Hops
3 Burpees
Pull-ups
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
MB Clean
5 Stand & Shrug
5 Hands
5 MB Squat
HSPU
10 Second Handstand Hold
3 Lowers to Tripod
3 Handstand Push-ups
WOD Warm-Up
1 Round
5 Burpees
5 Pull-ups
5 MB Cleans
5 Handstand Push-ups
Metcon
Rx: Metcon (AMRAP – Reps)
AMRAP 13:
55 Burpees
55 Pull-ups
55 MB Cleans 20/14
55 Handstand Push-ups GS
Scale: Metcon (AMRAP – Reps)
AMRAP 13:
35 Burpees
35 Pull-ups
35 MB Cleans 14/10
35 Handstand Push-ups
