Daily WOD

Gymnasty

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Banded Pull-Aparts

10 Banded Pull-Downs

10 Banded PTTT

10 Squat Jumps

Mobility

Thoracic Opener

Low Lunge

Ankle

Weightlifting

Squat Snatch (1RM)

12:00 Cap

Power Snatch (1RM)

12:00 Cap

Back Squat (3 x 6 @ 70%)

Set 1 @ 15:00

OT 2:00

Metcon

Metcon (3 Rounds for reps)

0:00 to 4:00

15-12-9

Strict Pull ups & Strict HSPU

4:00 to 6:00 Rest

6:00 to 10:00

15-12-9

Strict Pull ups & SHSPU

10:00 to 12:00 Rest

12:00 to 16:00

15-12-9

Strict Pull ups & SHSPU