Daily WOD

“Chip Shot”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Spidermans

:45 Seconds

Medium Row

Dive Bomber

:30 Seconds

Faster Row

Air Squats

Mobility

Childs Pose – :30 Seconds

Wrist Stretch – :30 Seconds

Dumbbell Ankle Stretch – :30 Each Side

Movement Prep

DB Snatch

Each arm

3 Deadlifts

3 Deadlift + Shrug

3 High Pulls

3 Push Press

3 Dumbbell Snatches

Wall Balls

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Row

:20 Seconds Just Legs

:20 Seconds Emphasizing Arms Pushing Away

:20 Seconds Normal Rowing

HSPU – Vertical Forearms

5 Push-ups

Establish Tripod Position

5 Handstand Push-ups

WOD Warm-Up

1 Round

5 Alternating Dumbbell Snatches

5 Wallballs

5 Calorie Row

5 Handstand Push-ups

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 13:

70 Alternating Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

Scale: Metcon (AMRAP – Reps)

AMRAP 13:

70 Alternating Dumbbell Snatches (35/25)

60 Wallballs (14/10)

45/30 Calorie Row

35 Handstand Push-ups