Daily WOD

“Bar Hopping”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Dive Bombers

Faster Bike

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 each

Child’s Pose 1:00

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

15 Hang Power Cleans (135/95)

30 Lunges

15 Chest to Bar Pull-ups

60 Double Unders

Scale: Metcon (AMRAP – Rounds and Reps)

15 Hang Power Cleans (95/65)

30 Lunges

15 Pull-ups

60 Singles