Daily WOD

“Crow’s Nest”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Medium Row

Active Samson

:15 Seconds

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle 1:00

Child’s Pose on KB 1:00

Movement Prep

Front Squat – Big breath & tight upper back

:30 Seconds Front Rack Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squats

Do Front Squat

KBS & Row – vertical shin = power

5 Deadlifts

5 Russian Swings

5 Kettlebell Swings

Weightlifting

Front Squat (Build to HVY 3)

Metcon

Rx: Metcon (2 Rounds for reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

Scale: Metcon (2 Rounds for reps)

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (115/85)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Rx: Granite Games 2018 WOD 1 (Time)

15 Burpees Over Rower

40/30 Cal Row

15 Burpees Over Rower

40/30 Cal Row

15 Burpees Over Rower
14 Min Cap – Remaining time Max Snatch

Inter: Granite Games 2018 WOD 1 Intermediate (Time)

15 Burpees Over Rower (Step)

35/25 Cal Row

15 Burpees Over Rower (Step)

35/25 Cal Row

15 Burpees Over Rower (Step)
With remaining time 1RM Snatch

Scale: Granite Games 2018 WOD 1 Scale (Time)

10 Burpees Over Rower (Step)

30/20 Cal Row

10 Burpees Over Rower (Step)

30/20 Cal Row

10 Burpees Over Rower (Step)
With Remaining time 1RM Snatch

Power Snatch

Squat Snatch