Daily WOD

“Hot Sauce”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Moderate Row

Dive Bombers

:30 Seconds

Faster Row

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Mobility

PVC Pass Throughs –:30 Seconds

Ankle Stretch – :30 Seconds Each Side

PVC Overhead Squats – :30 Seconds

Movement Prep

Arms- One Bone

Burpees- Wide Feet

OHS- Active shoulders

:20 Second Overhead Plate Hold Each Side

5 Pausing PVC Overhead Squats

5 Barbell Overhead Squats

Metcon

Rx: Metcon (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Scale: Metcon (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Burpees

Max Overhead Squats (55/35)

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Burpees

Max Overhead Squats (75/45)

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Burpees

Max Overhead Squats (95/60)

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Burpees

Max Overhead Squats (115/75)