Daily WOD

“Four By Four”

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

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Squat Hold – 1 Minute

Movement Prep

Wall Balls

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

CTB

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Power Snatch & OHS

3 Hang Snatch High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

2 Overhead Squats

Metcon

Rx: Metcon (No Measure)

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row