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
