New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Step ups
10 Scap shrugs
3 Burpees
6 Med ball thrusters
Mobility
1:00 Wall arm stretch
1:00 Wall squat hold
WOD Warm-Up
Barbell Warm up 5 reps of each
GM, B.sq, Elb rot, St pr, SLD, Fr.sq
Then empty bar
5 Hang squat snatches + 5 P cleans
Add weight then 3 reps of each then add workout weight.
3 reps each
Then 2 rounds of 5 reps each
Burpees, pull ups, box jumps and wall balls.
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Home WOD
20 minute AMRAP
10 Push ups
15 Air Squats
20 Sit ups