Daily WOD

Fast Nancy!

New Ulm CrossFit – WOD

Warm-up

3 Rounds (Mini Band)

10 Steps R, 10 Steps Left

10 Steps Front, 10 Steps Back

10 Banded Tempo Squats (3,3,0,0)

10 Glute Bridge w/ knee drive at top

Mobility

Roller-

Upper Back Arms Crossed

Upper Back Arms Overhead

Thoracic Opener

Weightlifting

Power Snatch (1 Power Snatch + 2 OHS)

OT :90 x 10 Building to Light/Mod

Metcon

Metcon (Time)

5 Rounds

15 OHS 115/85

15 Burpees Over Bar (Bar Facing)
Scaled is 95/55 and step over bar

Home WOD

5 Rounds

15 Wall Squats (hands up)

15 Burpee broad jumps