New Ulm CrossFit – WOD
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Active Warmup
:20 Seconds Jumping Jacks
:40 Seconds Dive Bombers
:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squats
:20 Seconds High Single Unders
:40 Seconds Active Spidermans
Mobility
Chest “T” Stretch 1:00
Child’s Pose 1:00
Ankle :30
Movement Prep
Ring Muscle Up
10 Scap Pull-ups
5 Kipping Swings
3 Hips to Rings
1 Muscle-up
or
10 Scap Pull-ups
5 Kipping Swings
3 Strict Pull-ups or Ring Rows
1 Burpee Chest to Bar Pull-up or Burpee Pull-up
Metcon
“Schlitz” (Time)
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders
Scale RMU with Burpee CTB or Burpee Pullup
Granite Games 2018 Wod 2 (Time)
20-18-16-14-12-10-8-6-4-2
Wall balls 20/14
TTB
10-9-8-7-6-5-4-3-2-1
12 Min Cap
Granite Games 2018 Wod 2 Intermediate (Time)
20-18-16-14-12-10-8-6-4-2
Wall balls 20/14
KAH
10-9-8-7-6-5-4-3-2-1
12 Min Cap
Granite Games 2018 Wod 2 Scaled (Time)
20-18-16-14-12-10-8-6-4-2
Wall balls 14/10
KAH
10-9-8-7-6-5-4-3-2-1
12 Cap
