Daily WOD

“Mani-Pedi”

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quad Stretch

Knee to Chest

SL Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Side Shuffle

High Knees

Butt Kickers

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

Wrist Stretch – :30 Seconds each

Childs Pose – :30 Seconds

Movement Prep

Dubs – Jump high

15 Quick singles

15 Tall singles

15 Dubs / Dub attempts

TTB – Shoulders & Legs work together to create a good rhythm

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Power Clean – Elbows high going up & DOWN

Don’t let the bar get away on the way down

5 Shrugs

5 High Pulls

5 Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to very light weight

3 Power Cleans

Build to first workout weight

Metcon

Rx: Metcon (Weight)

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans
0:00, 2:00, 4:00 etc. up to min 12:00 being the last set

Go up in weight on the clean each round. Score is FINAL weight completed for three before time is up.

Scale: Metcon (Weight)

On the 2:00 x 7 sets

72 Singles or :30 Dub practice

9 TAH

3 Power Cleans
0:00, 2:00, 4:00 etc. up to min 12:00 being the last set

Go up in weight on the clean each round. Score is FINAL weight completed for three before time is up.