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)