Daily WOD

“Slasher”

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)