Daily WOD

“Cindy Got Jacked”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Dive Bombers

Faster Row

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Movement Prep

Pull-ups – Knuckles on top of bar for a more secure grip

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

Push-ups – Keep back tight, vertical forearms

Establish Bottom Position

Establish Top Position

5 Push-ups

Air Squats – HEELS DOWN

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

OHS – Flex the tricep to lock the elbows

3 Slow Overhead Squat with Pause

3 Overhead Squats

Build to Workout Weight

3 Overhead Squats

Metcon

Rx: Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row
Cindy – 5 Pull-ups, 10 Push-ups, and 15 Air Squats

Scale: Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (95/65)

1,000 Meter Row
Bands or jumping pull-ups and push-ups off knees

Cindy – 5 Pull-ups, 10 Push-ups, and 15 Air Squats