Daily WOD

Open 22.1

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Banded Pull Aparts

1 Halfway Up the wall Walk Walk

5 Single Arm Dumbbell RDL (each side)

5 Single Arm Dumbbell Russian Swings (each side)

5 Single Arm Dumbbell Presses (each side)

10 Box Jump (with step down)

Mobility

Lacrosse Ball

Rotator Smash

Shoulder on wall

Pigeon on box

Low Lunge Hip Opener

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Weightlifting

Squat Clean and Jerk (Build to a heavy single)