Daily WOD

Nickel & Dime 1

New Ulm CrossFit – WOD

Warm-up

Row Warmup

:45 Easy

:30 Medium

:15 Hard

:30 Seconds

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Dive Bombers

Banded Side Shuffles

Pausing Banded Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30

Pigeon 1:00

Movement Prep

KBS

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Banded Kettlebell Swing Drill*

5 Full Swings

Front Squat

5 Pausing Front Squats

5 Front Squats

WOD Warm-Up

1 Round light

7 Kettlebell Swings

7 Front Squats

7 Calorie Row

Performed with Workout Weights

1 Round

5 Kettlebell Swings

5 Front Squats

5 Calorie Row

Metcon

Rx: Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

Calorie Row (15-12-5)

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row (15-12-5)

Scale: Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9

Kettlebell Swing (44/26)

Front Squat (85/55)

Calorie Row (12-9-5)

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (44/26)

Front Squat (65/35)

Calorie Row (12-9-5)