New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Quad Stretch

Active Spidermans

Dive Bomber

Knuckle Drags

Active Samson

Walkouts

Side Lunges

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose :30 ea

Child’s Pose 1:00

Movement Prep

Push Press – Dip

Establish Dip Position

5 Dips

5 Push Press

Back Squat – Chest Up

3 Pausing Back Squats

3 Back Squats

Hang Power Clean

3 High Hang Jump Shrugs

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

WOD Warm-Up

With weight one

5 Push Press

5 Back Squats

5 Hang Power Cleans

Metcon

Rx: Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

Scale: Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Push Press (95/65)

50 Push Press (115/75)

AMRAP Push Press (145/105)

rest 3 minutes

AMRAP 7:

50 Back Squats (115/75)

50 Back Squats (145/105)

AMRAP Back Squats (165/125)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (95/65)

50 Hang Power Cleans (115/75)

AMRAP Hang Power Cleans (145/105)