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)
