New Ulm CrossFit – WOD
Warm-up
1 Minute
Easy Shuttle Run
Active Spidermans
:45 Seconds
Medium Shuttle Run
Active Samson
:30 Seconds
Faster Shuttle Run
Dive Bomber
Dumbbell Warmup
Completed with light dumbbells
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Alternating Chest “T” Stretch – 1 Minute
Child’s Pose – 1 Minute
Wrist Stretch – :30 Seconds each
Movement Prep
Dumbbell Snatch – Straight Arm (Don’t curl it)
Start light
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Push Press
3 Dumbbell Snatch
Build to Workout Weight
6 Alternating Dumbbell Snatches
Toes to bar – Start kip through shoulders
10 Scap Shrugs
10 Kipping Swings
5 Knees to Chest
3 Toes to Bar
HSPU – Timing (fire in the right order)
Establish Tripod Position
3 Kick Up (fast) & Lower (slowly)
3 Strict Handstand Push-ups
3 Handstand Push-ups
Metcon
Rx: Metcon (AMRAP – Reps)
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups
Scale: Metcon (AMRAP – Reps)
AMRAP 13:
50 Alternating Dumbbell Snatches (35/25)
40 Burpees
30 Toes above hip
20 Handstand Push-ups (box)
