New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Walkouts

Quad Stretch

Dive Bombers

Deep Side Lunges

Slow Burpees

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Mobility

PVC Pass Throughs – :30 Seconds

PVC OHS :30

Weightlifting

Overhead Squat (Work to a heavy single)

WOD Warm-Up

1 Round

3 Chest to Bar Pull-ups

3 Burpees

3 Overhead Squats

Metcon

Rx: Metcon (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)

Scale: Metcon (Time)

9-15-21:

Pull-ups

Burpees

Overhead Squats (85/55)