Daily WOD

“Fast Lane”

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