Daily WOD

“Rack City”

New Ulm CrossFit – WOD

Warm-up

Squat hold wall drill

:30 Seconds

Dive Bombers

Air Squats

Active Spidermans

Banded Air Squats

Active Samson

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 – 1 Minute

Childs Pose – :30 Seconds

Pigeon Pose – :30 Seconds Each Side

Movement Prep

Barbell Prep

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Push Jerks

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Clusters

Metcon

Rx: Metcon (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

Scale: Metcon (Time)

For Time:

10 Power Cleans (115/75)

40 Air Squats

10 Front Squats (115/75)

40 Air Squats

10 Push Jerks (115/75)

40 Air Squats

10 Clusters (115/75)