New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Body Weight Good Mornings

Walkouts

Active Samson

Active Spidermans

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 Each

Warrior Squats 1:00

WOD Warm-Up

1 Round

9 Calorie Row

9 Deadlifts

9 Hang Power Cleans

9 Front Squats

9 Push Jerk

9 Clusters

3 reps per athlete, finish one station before beginning the next.

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25:

100/70 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Hang Power Cleans (135/95)

60/45 Calorie Row

60 Front Squats (135/95)

40/30 Calorie Row

40 Push Jerks (135/95)

20/15 Calorie Row

20 Clusters (135/95)