Daily WOD

“Handlebars”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Walkouts

Medium Row

Spidermans

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch 1:00

Overhead Wall Stretch 1:00

Movement Prep

Toes to bar

10 Scap Pull-ups

5 Kipping Swing

5 Knees to Chest

5 Toes to Bar

Clean & Jerk

3 Jump & Shrug

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerks

3 Clean and Jerks

Metcon

Rx: Metcon (Time)

4 Rounds:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)

Scale: Metcon (Time)

4 Rounds:

21/15 Calorie Row

15 Toes above hip

7 Power Clean and Jerks (135/85)