Daily WOD

“Gainz!”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Air Squats

10 Spidermans

10 Sit-ups

*Then*

5 Reps each – Barbell Warm-up

Mobility

Fr. Rack Stretch On Floor 1:00

Hip Circles 1:00

Weightlifting

Front Squat (4 x 6 @ 75%)

OT 1:30

Squat Clean (5 x 3 @ 75%)

3 x 1 of a 3 Pos Clean building before heavy reps (start at 60% and don’t exceed 75%

Power Clean (5 x 3 @ 75%)

Metcon

Metcon (Time)

750m Row

:60 Rest

500m Row

:60 Rest

250m Row

Cool Down

Recover Row