New Ulm CrossFit – WOD
Warm-up
Partner Rowling
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
High Knees
Butt Kickers
Mobility
Squat hold at post 1:00 – butt to heels
Chest “T” Stretch 1:00 alternating
Movement Prep
Strict Pull-Up – Press down with Lats
10 Scap Pull-ups
1-3 Strict Pull-ups, Ring Rows, or Banded Pull-ups
Push-Ups – Straight body, vertical forearms
Establish Bottom Position
Establish Top Position
5 Push-ups
Air Squats – Hips Back, Hips Forwards
5 Pausing Air Squats (Top and Bottom)
5 Air Squats
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy” using bands and knees
