Daily WOD

DOMS

New Ulm CrossFit – WOD

Warm-up

4:00

8 Forward lunges

8 Push ups

8 Sit ups

8 Spidermans

Then: Barbell warmup

5 of each: GM, BS, Elb, St.P,

SLD, Fr.S

Mobility

1:00 Thoracic opener

1:00 Childs pose

Weightlifting

Clean and Jerk (1 Squat Clean + 2 Split Jerks )

8 sets to build to a heavy complex of 1 squat clean + 2 split jerks on the :90

Metcon (Time)

21-15-9

Burpee over bar

Push press 135/95

Sit ups
Sc: Stepovers,95/65

Home WOD

21-15-9

Burpee broad jump

Box Dips

Sit ups