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)