Daily WOD

“Nose Bleed”

New Ulm CrossFit – WOD

Warm-up

4 Rnds Rowling

:30 Seconds

Knuckle Drags

Dive Bombers

Active Samson

Active Spidermans

Air Squats

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 – :45 Seconds

Wrist Stretch – :45 Seconds

Child’s Pose – :45 Seconds

WOD Warm-Up

1 Round

5 Calorie Row

5 Deadlifts

5 Burpees

5 Push Press

Build to workout weight

1 Round

3 Calorie Row

3 Deadlifts

3 Burpees

3 Push Press

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (95/65)

15 Burpees

9 Push Press (95/65)