Daily WOD

“Fran”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Dive Bombers

Air Squats

Banded Walks

10R, 10L, 10Sqt

5R, 5L, 5Sqt

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Childs Pose – :30 Seconds

Ankle Stretch – :30 Seconds Each Side

Couch Stretch – 1 Minute Each Leg

Movement Prep

Pull-ups – Long legs, don’t pull heels and break chain of tension

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Thrusters – Loose but full grip

3 Pausing Front Squats

3 Push Press

3 Thrusters

Build to Lighter Weight

3 Pausing Front Squats

3 Push Press

3 Thrusters

Build to Workout Weight

WOD Warm-Up

1 Round

3 Thrusters

3 Pull-ups

2 Thrusters

2 Pull-ups

1 Thruster

1 Pull-up

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups