Daily WOD

Transition Edition

New Ulm CrossFit – WOD

Warm-up

12 Situps

12 cal row

10 Barbell Good morning

10 Cal Row

8 Warrior Squats (4/side)

8 Cal Row

6 Russian Baby Makers

6 Cal Row

Mobility

Couch

Front Rack Stretch (w/ Barbell in Rack)

Weightlifting

Front Squat

On the 0:90

Pausing Front Squats 0:05 lower 0:02 Pause

4 set of 2 reps Build From 50%

-2 min –

Front Squats

5 sets of 3 reps @81%

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

2-4-6-8-10……

Dumbell Snatch (50/35)

Cal Row
Sc: 35/25

*add 2 reps each round

Cool Down

3-5 Min Conversational Row

Banded Hamstring