Daily WOD

Honky Tonk

New Ulm CrossFit – WOD

Warm-up

4:00

8 Push ups

8 Air squats

8 Active Spiderman’s

18 singles

Then Barbell warm up

5 of each

Good morning, back squats, elbow rotations, strict press, stiff leg deads and front squats.

Mobility

Child’s pose 1:00

Wrist stretch :30 each

Weightlifting

OTM 0-3

3 high pulls + 1 tall clean

1 minute break

OTM by :90 4-7

1 hi hang + 1 hang + 1 full clean

Squat Clean (78%)

78%: Power Clean

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

12 DB hang cleans 50/35

10 single arm front rack squats 50/35

6 push ups
Sc. 35/20, air squats & knee push ups

Cool Down

3 rounds

10 PTTT

6 Active Sampson