Daily WOD

12/07/2017

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Active Samson

Active Spidermans

Air Squats

Side Shuffle

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

Crab Walk

Barbell Warmup

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Child’s Pose 1:00

Front Rack Stretch 1:00

Kettlebell Ankle :30 Each

Movement Prep

Bar Muscle-ups – Feet High – Press Down

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

2 Chest to Bar

1 Bar Muscle-up

Movement Substitutions

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

Chest to Bar Pull-ups

Pull-ups

Handstand Push-ups – Tripod – Arms & Legs

Movement Prep

1 Wall Walk

2 Support to Lower

3 Handstand Push-ups

Movement Substitutions

Box Handstand Push-ups

Pike Handstand Push-ups

Strict Press

Push Press

Hang Squat Cleans – Jump Hard – Feet

2 Hang Power Cleans

2 Front Squats

2 Hang Squat Cleans

WOD Warm-Up

1 Round

1 Bar Muscle-up

2 Strict Handstand Push-ups

3 Hang Squat Cleans

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Bar Muscle-ups

4 Strict Hanstand Push-ups

8 Hang Squat Cleans 95/65

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Pull-ups

7 Push Press 65/45

7 Front Squats 65/45