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