New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Mobility
Overhead wall stretch 1:00
PVC Passthroughs 1:00
Movement Prep
Dubs – Elbows in
15 Quick, 15 Tall, 15 Dubs
Wall Balls – Heels Down
Don’t squat in the toes, relax the arms back to front rack
5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls
P. Snatch – Find the hips
3 each –
Shrugs, Hi Pulls, Muscle Sn, Snatch Lands, Snatch Drops, P Sn.
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (65/45)
30 Single Unders
15 Wallballs (14/10)
30 Single Unders
