New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Very Easy Row
Active Spidermans
Easy Row
Active Samson
Medium Row
Inchworms
Faster Row
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
Movement Prep
TTB – Look forward
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Front Squats – Load Post. Chain
:30 Seconds Front Rack Elbow Rotations
3 Pausing Air Squats
3 Pausing Front Squats
3 Front Squats
Build to all three weights
Metcon
Rx: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)
Scale: Metcon (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 KAH
15 Front Squats (95/55)
rest 4 minutes
AMRAP 4:
18/12 Calorie Row
18 KAH
12 Front Squats (115/75)
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 KAH
9 Front Squats (135/85)