Daily WOD

“Open Test”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Single Unders

Air Squats

Single Unders

Push-up to Down Dog

Single Unders

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warrior Squats 1:00

Child’s Pose on box 1:00

Metcon

NUCF Open Test (AMRAP – Reps)

“NUCF OPEN TEST”
AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24″/20″)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups