New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Dive Bombers
Faster Row
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 Stiff-Legged Deadlifts
Mobility
2 Rounds:
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – :30 Seconds
Movement Prep
Burpee Box Jump – Tempo
2 Burpees
2 Step-ups (each leg)
2 Box Jumps
2 Burpee Box Jump Overs
Power Snatch – Bend don’t Bow – Drop & Punch
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatch
OHS – Punch up
3 Pausing Overhead Squats
2 Overhead Squats
Weightlifting
Power Snatch (Build to a HVY 2)
WOD Warm-Up
1 Round
2 Burpee Box Jump Overs
2 Power Snatches
2 Overhead Squats
2 Calorie Bike
Metcon
Rx: Metcon (Time)
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Cal Row
Scale: Metcon (Time)
20 Burpee Box Step Overs (24/20)
30 Power Snatches (65/35)
40 Overhead Squats (55/35)
35/25 Cal Row
