Daily WOD

“Under the Lights”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Pigeon Pose – :30 Seconds Each Leg

Movement Prep

Toes To Bar – Squeeze

:15 Second Hollow Hold

:15 Second Arch Hold

10 Scap Pull-ups

:15 Second Hollow Hold on Bar

:15 Seconds Arch Hold on Bar

3 Knees to Chest

3 Chest to Bar

Hang Squat Clean – Straight Arms & Pull down

3 Jump Shrugs

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

3 Pull Unders

2 Hang Squat Cleans

Weightlifting

Hang Clean (Build to Heavy Single)

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar



Up by (3) reps each round

Scale: Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Clean (75/45)

3 Toes to Bar

6 Hang Squat Clean (75/45)

6 Toes to Bar

9 Hang Squat Clean (75/45)

9 Toes to Bar



Up by (3) reps each round