New Ulm CrossFit – WOD
Warm-up
:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags
Lateral Line Hops
Side Lunge
Active Samson
Forward and Back Line Hops
Active Spiderman
Air Squats
Single Unders
Dive Bombers
Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Banded Walks
10R,10L,10 Sqt
5R,5L,5 Sqt
Mobility
PVC Front Rack Stretch – 1 Minute
Wrist Stretch – :30 each
Ankle Stretch – :30 Seconds Each Side
Movement Prep
CTB
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Front Squat
PVC Drill – similar to DL hip hinge
3 Tempo Front Squats
2 Front Squats
Metcon
Heartbreak Kid (Time)
3RFT
10 Front Squats 185/135
20 Chest to Bar Pull-Ups
50 Double Unders
