Daily WOD

“Humble Pi”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Knucle Drags

Faster Singles

Walkouts

Dubs

Active Spidermans

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

Pigeon Pose – 1 Minute Each Leg

Childs Pose – 1 Minute

Movement Prep

Chest to Bar Pull-ups

Bottom 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

Handstand Push-up Movement Prep

10 Second Tripod Position Hold

10 Second Top Position Hold

3 Handstand Push-ups

Handstand Push-up Movement Substitutions

Reduce Reps

Dumbbell Push Press

Push-ups

Deadlift Movement Prep

5 Hip Hinges

5 Deadlifts

Build to Lighter Weight

Metcon

Rx: Metcon (AMRAP – Reps)

Every Minute on the Minute x 16 (4 Rounds):

1st: 12 Burpees

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups

3rd: 12 Burpees

4th: 10 Chest to Bar Pull-Ups
Burpees are rep count

Scale: Metcon (AMRAP – Reps)

Every Minute on the Minute x 16 (4 Rounds):

1st: 9 Burpees

2nd: 7 Deadlifts (185/115) + 7 Pike Push-ups

3rd: 9 Burpees

4th: 10 Pull-Ups
Burpees are the rep count