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)