New Ulm CrossFit – WOD
Warm-up
1:00 light row
5 good morning
5 elbow rotations
5 back squats
1:00 light row
5 strict press
5 stiff lef DL
5 front squats
Mobility
Wrist stretches :30
Wall stretch 1:00
3 position clean (6 sets to build to a heavy 1 complex )
3 position cleans
1 hi hang clean
1 hang clean
1 clean
Metcon (Time)
“DOM”
FOR TIME
Buy in: 50 calorie row
Then 10-9-8-7-6-5-4-3-2-1
Squat cleans 100/75
HSPU G.S.
Cash out: 50 calorie row
20 minute cap
Scaled: 85/55, DB push press
Cool Down
2-3 minute row