Daily WOD

Looney Toons

New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

10 Good Mornings, 5 Back Squats

10 Elbow Rotations, 5 Strict Press

10 SLD, 5 Front Squats

Mobility

Roller:

Upper Back 1:00

Lats 1:00 Each Side

Metcon

Metcon (Time)

6 rounds

12 Power Cleans 115/85

12 Push Press 115/85

12 Front Squats 115/85

*Cap 12:00*

-Rest 3:00-

6 rounds

6 Power Cleans 115/85

6 Push Press 115/85

6 Front Squats 115/85

*Cap 6:00*
Use the clock! Stay unbroken and time your breaks.

Weightlifting

Front Squat (5 x 3 OT 2:00)

Start at or above 65% and build

Remember your breathing! Brace at top, hold through squat, release slowly on the way up.

Home WOD

Metcon (Time)

4 rounds:

20 Box/Chair Step Ups (Total)

10 Hand Release Push Ups

20 Jumping Air Squats

-Rest 3:00-

4 rounds

10 Box/Chair Step Ups (Total)

5 Hand Release Push Ups

10 Jumping Air Squats
Include the rest in your total time to complete.

Accessory Work

HOME

2 sets:

40 second Hollow Hold

20 V-Ups

20 Anchored Feet Sit Ups

-Rest 1:00 B/T Sets-