New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Easy Shuttle Run
Walking Spiderman
Medium Shuttle Run
Walking Samson
Faster Shuttle Run
Straight Leg Bear Crawl
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
Kettlebell Swings
5 Deadlifts
5 Russian Swings
5 Full Swings
Sumo Deadlift
Establish Setup
5 Sumo Deadlifts (To the Knee)
5 Full Sumo Deadlifts
Weightlifting
Sumo Deadlift (Build to a heavy triple)
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
15′ HSW
15 Situps
15 HSW
Scale: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
7 Kettlebell Swings (53/44)
15 DB Push Press 35/25
15 Situps
15 DB Push Press 35/25
