Daily WOD

Water Wings

New Ulm CrossFit – WOD

Warm-up

30 Seconds

Easy Row

Active Spidermans

Medium Row

Dive Bombers

Fast Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Child’s pose on a box 1 each

Ankle peddle 1 min

Movement Prep

Row – lower body placement

C2B – Elbows back

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Burpees Box – hips low

3 Push-ups

3 Frog Jumps

3 Burpees

3 Step-ups

3 Box Jumps

3 Burpee Box Jumps

Clean and Jerks – elbows

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Push Press

3 Push Jerk

3 Clean and Jerks

WOD Warm-Up

1 Round

3 Calorie Row

3 Chest to Bar Pull-ups

3 Burpee Box Jumps

3 Clean and Jerks

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

21/15 Calorie Row

15 Pull-Ups

12 Burpee Box Step Overs (24/20)

9 Clean and Jerks (95/65)