Daily WOD

“High Roller”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Dive Bomber

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Chest Stretch – 1 Minute

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – :30 Seconds

Movement Prep

Burpee Box Jump Movement Prep

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

Chest to Bar Pull-up Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Sumo Deadlift High Pull Movement Prep

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

18/15 Calorie Row

15 Sumo Deadlift High Pulls (95/65)

12 Burpee Box Jumps (24/20)

9 Chest to Bar Pull-ups

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

18/15 Calorie Row

15 Sumo Deadlift High Pulls (65/35)

12 Burpee Box Step-ups (24/20)

9 Chest to Bar Pull-ups