Daily WOD

Curious George

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap shrugs

10 KBS-R

10 Hollow rocks or Situps

Mobility

1-min per side

Lat Roll

Hamstring roll

Metcon

Rx: Metcon (Time)

5:00 mins to complete the following:

15-12-9

Deadlift (225/155)

Pullups

If complete under the 5-min Cap, add 5-mins to the clock and complete the following

12-9-6

Deadlift (275/175)

Chest to Bar Pullups

If complete under the 5-min Cap, Add 5-mins to the clock and complete the following

9-6-3

Deadlift (315/205)

Ring Muscle-ups
*Score is total time to complete all three set.

* If you CAP out add 1 second for every uncompleted rep

* Overall Time cap 15-mins

Sc: Metcon (Time)

5:00 mins to complete the following:

15-12-9

Deadlift (155/115)

Jumping Pullups

If complete under the 5-min Cap, add 5-mins to the clock and complete the following

12-9-6

Deadlift (185/135)

Jumping Chest to Bar Pullups

If complete under the 5-min Cap, Add 5-mins to the clock and complete the following

9-6-3

Deadlift (205/155)

Jumping Bar Muscle-ups
*Score is total time to complete all three set.

* If you CAP out add 1 second for every uncompleted rep

* Overall Time cap 15-mins

Cool Down

15:00 Conversational Row

On the 3, 6,9,12 minute Complete

7 Banded Pause Glute Bridges

3 Eccentric Chin Ups

* Pause at the top of the Bridge for 2-3 secs

* 3-4 second low on the chin up