New Ulm CrossFit – WOD
Warm-up
Line Drills
1 Minute Row
1 Minute Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
High Knees
Butt Kickers
Mobility
Pigeon 1:00
Child’s Pose 1:00
Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
Accessory Work
Pull-ups Eccentric (5×5)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Pull-Ups
8 Alternating Dumbbell Snatches (50/35)