New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Banded Air Squats
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
Squat Hold 1
Movement Prep
C2B
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Lateral Bar Burpees
3 Spidermans (each leg)
3 Frog Hops
3 Lateral Barbell Burpees
Squat Cleans
Establish 1st Position
3 Hang Power Cleans
Establish 2nd Position
3 Hang Power Cleans
Establish 3rd Position
3 Power Cleans
2 Hang Squat Cleans (1st Position)
2 Hang Squat Cleans (2nd Position)
2 Squat Cleans (3rd Position)
Weightlifting
12 Min to find HVY complex
3-Position Squat Clean
High Hang Clean
Hanging Clean
Full Clean
WOD Warm-Up
1 Round
5 Chest to Bar Pull-ups
4 Lateral Barbell Burpees
3 Squat Cleans
Metcon
Rx: Metcon (Time)
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
Scale: Metcon (Time)
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees (can step over)
9 Squat Cleans (115/75)
