Daily WOD

“Killer B’s”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Dive Bombers

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

Mobility

Squat hold on post 2:00 – Butt to heels

PVC Passthroughs 1:00

Movement Prep

OHS – Elbows down not pointed back (Ext Rotate)

5 Open Palm PVC Overhead Squats

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Build to all four weights

Metcon

Rx: Metcon (Calories)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Row

Scale: Metcon (Calories)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (65/45)

Max Calorie Row

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (85/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (95/75)

Max Calorie Row
Burpees are step over