New Ulm CrossFit – WOD
Warm-up
1 Minute
Active Spidermans
Active Samson
:30 Seconds
Stepups
Air Squat to Med-ball
Dive Bombers
:15 Seconds
Jumping Jacks
Med-ball Foot Taps
Med-ball Deadlifts
Mobility
Child’s Pose on MB 1:00
MB Squat Hold 1:00
Movement Prep
DB Snatch
Bottom
Dumbbell Centered on Foot
Both Bells in Contact With Ground
Lumbar Curve Maintained
Middle
Arm Straight Until Hip Extension
Bell Close to Body
Finish
Elbow by the Ear
Armpit Showing
Movement Prep
Perform on each arm before switching to next movement
3 Deadlifts (Bottom)
3 Deadlift + Shrug (Middle)
3 High Pulls (Middle)
3 Push Press + 3 Push Jerks (Finish)
3 Dumbbell Snatches (All)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
18 Box Jump Overs 24/20
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
18 Box Step Overs 24/20
15 Wallballs (14/10)
12 Alternating Dumbbell Snatches (35/25)
9 KAH
