New Ulm CrossFit – WOD
Warm-up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
Ankle Stretch on Box – :30 Seconds Each Side
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – 10 Slow Repetitions
Movement Prep
Power Snatch
10 Second Receiving Position Hold
3 Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
Box Jump Overs
10 Second Small Hops
10 Second Tall Hops
3 Step-ups (each side)
3 Box Jumps
3 Box Jump Overs
Wall Balls
3 Pausing Front Squats
3 Push Press
3 Thrusters
3 Wall Balls
WOD Warm-Up
1 Round
3 Power Snatches
6 Box Jump Overs
9 Wall Balls
Metcon
Rx: Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Scale: Metcon (Time)
3 Rounds:
10 Power Snatches (95/55)
20 Box Step Overs (24/20)
30 Wallballs (14/10)
