Daily WOD

“Marston”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Walkouts

Bodyweight Good Mornings

Active Samson

Active Spidermans

Air Squats

Dive Bombers

Slow Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Overhead Wall Stretch 1:00

Chest T Stretch 1:00

Movement Prep

T2B

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

5 Toes to Bar

Deadlifts

Establish Setup Position

5 Deadlifts (Pausing in Setup)

Build to Lighter Weight

Metcon

Rx: “Marston” (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Barbell Facing Burpees

Scale: Metcon (AMRAP – Rounds and Reps)

“Marston Scaled”

AMRAP 20:

1 Deadlift (315/205)

10 Toes above hips

15 Burpees