New Ulm CrossFit – WOD
Warm-up
:30 Seconds of each
Slow Singles
Alt. Spiderman
Front Rack Stretch
Medium Singles
Samson
Active Squat Hold
Fast Singles or Dubs
Air Squats
Wrist Stretch (Fingers back)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Push Press
5 Thrusters
Mobility
Ankle 1 each
Pigeon 1 each
Movement Prep
Lunges
Barbell 5 each leg
Box Jump Overs
Low vs. High
10 Seconds Small Hops
10 Seconds Tall Hops
2 Box Jumps (step down)
2 Box Jump Overs
Chest to Bar – Midline
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Thrusters
Squeeze & Breathe
3 Min to build to WOD weight
WOD Warm-Up
1 Round
5 Lunges each leg
5 Box Jump Overs
5 Thrusters
5 Chest to Bar Pull-ups
Metcon
Rx: Metcon (Time)
Teams of 3:
100 Lunges 95/65
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Lunges 95/65
Scale: Metcon (Time)
Teams of 3:
100 Lunges 65/45
100 Box Step Overs 24/20
100 Thrusters 65/45
100 Chest to Bar Pull-Ups
100 Thrusters 65/45
100 Box Step Overs 24/20
100 Lunges 65/45
