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
