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
Banded Squat Therapy – 12 Repetitions
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)