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
