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
