Daily WOD

“Guts and Glory”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Banded Walks 1:00

Banded Passthroughs 1:00

Movement Prep

Thrusters

3 Front Squats

3 Push Press

3 Thrusters

Hang Squat Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

Overhead Squats

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Build to Workout Weight

Metcon

Rx: Metcon (Time)

For Time:

21 – 15 – 9:

Row for Calories

Thrusters (95/65)

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats (95/65)

Scale: Metcon (Time)

For Time:

21 – 15 – 9:

Row for Calories

Thrusters (65/35)

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (65/35)

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats (65/35)