Daily WOD

11/24/2017

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