Daily WOD

12/04/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Active Spidermans

Medium Singles

Active Samson

Faster Singles or Dubs

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks

10R, 10L, 10 Squats

Mobility

PVC Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Movement Prep

Back Squat – Weight Balance – Midline

3 Pausing Back Squat

2 Back Squats

Pull-ups – Hand Position

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

Thrusters – Shoulder contact

5 Push Press

5 Thrusters

Weightlifting

Back Squat (15 Min to find a HVY Single)

Metcon

WOD Warm-Up

1 Round

5 Pull-ups

5 Thrusters

10 KB Swings

Rx: Metcon (Time)

30 CTB

50 Thrusters 45/35

100 KB Swings 53/35

Scale: Metcon (Time)

30 Pull-ups

50 Thrusters 45/35

100 KB Swings 44/26