Daily WOD

Fire Fly

New Ulm CrossFit – WOD

Warm-up

4:00 Clock

10 Suitcase DL

:20 HSH or Plank

8 Push-ups

10 Scap Shrugs

Mobility

Roll Out

Lats

Upper Back – Arms Crossed then overhead

Accessory Work

4 Sets OTM of Ecc Pullups

4 Sets OTM of Ecc Push-ups

Metcon

Metcon (Time)

12-9-6

HSPU + DB Snatch 50/35

THEN

15-12-9

Ring Dips + DB Snatch 50/35

THEN

21-15-9

Push-ups + DB Snatch 50/35
Scaled: Piked off Box, 35/20, Box Dips, Knee Push-up

RX+ 4/2″ Def HSPU, 70/50, 4/2″ Def Push-ups

Cool Down

T on wall

Banded Shoulder Overhead

Home WOD

Metcon (Time)

12-9-6

Pike Push-Ups + Bent Over Row

THEN

15-12-9

Chair Dips + Bent Over Row

THEN

21-15-9

Push-ups + Bent Over Row
Pike push up remember to get butt in the air and move head in line with the arms so its between the biceps at the top position.

Bent over row, hinge at hips and pull any weighted object to chest