Daily WOD

“Mighty Mouse”

New Ulm CrossFit – WOD

Warm-up

1 Minute

Easy Row

Banded Air Squats

:45 Seconds

Medium Row

Active Spidermans

:30 Seconds

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – :30 Seconds

Movement Prep

TTB

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Thrusters

3 Pausing Front Squat

3 Push Press

3 Thrusters

Metcon

Rx: Metcon (AMRAP – Reps)

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Scale: Metcon (AMRAP – Reps)

30 Thrusters (85/45)

30 Step-Ups (24/20)

30/21 Calorie Row

30 Toes Above Hip