Daily WOD

12/06/2017

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