Daily WOD

“Schlitz”

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