Daily WOD

“Elbow Grease”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Mobility

Couch Stretch – 1:00 Each Leg

Medicine Ball Squat Hold – 1 Minute

Movement Prep

Back Squat

Control (Don’t Bounce)

Spread the Floor

5 Pausing Back Squats

Medicine Ball Squat Clean

Full Extension

Laces Out

Movement Prep

3 Deadlifts

3 Deadlift-Shrugs

3 Front Squats

3 Pull Unders

3 Medicine Ball Squat Cleans

Weightlifting

Back Squat (Build to HVY set of 5)

Metcon

Rx: Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Calorie Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)