Daily WOD

“Clean Shave”

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)