Daily WOD

“Chalant”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Dive Bombers

Air Squats

Banded Walks

10R, 10L, 10 Squats

5R, 5L, 5 Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – :30 Seconds

Wrist Stretch – :30 Seconds

Ankle Stretch – :30 Seconds Each Leg

Movement Prep

Burpees- heels

3 Spidermans (each leg)

3 Frog Hops

3 Lateral Barbell Burpees

Barbell Moves – Hips & Heels

3 Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Front Squat

2 Push Press

2 Thrusters

3 Squat Clean Thrusters

Weightlifting

Squat Clean Thruster (Build to HVY 1)

Build to a heavy single

Metcon

Rx: Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95)

9 Lateral Barbell Burpees

9 Thrusters (135/95)

Scale: Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (95/65)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (95/65)

9 Lateral Barbell Burpees

9 Thrusters (95/65)
Step-over burpees