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
