Daily WOD

“Downpour”

New Ulm CrossFit – WOD

Warm-up

4 RNDS of Rowling

:20 Seconds

Jumping Jacks

Knuckle Drags

Walkouts

Active Samson

Spidermans

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 each

Front Rack Stretch 1:00

Movement Prep

Dubs – Shoulders down & back

:15 Seconds Quick Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Under Practice

Power Clean – receiving the bar

Establish Receiving Position

3 Hang Muscle Cleans

3 Quarter Squats

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

WOD Warm-Up

1 Round

100 Meter Row

5 Power Cleans (Lighter Weight)

10 Double Unders

1 Round

100 Meter Row

5 Power Cleans (Workout Weight)

10 Double Unders

Metcon

Rx: Metcon (Time)

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

Scale: Metcon (Time)

3 Rounds:

500 Meter Row

12 Power Cleans (115/65)

100 Singles