New Ulm CrossFit – WOD
10 Jumping Jacks
10 V Ups
10 Scap Shrugs
5 Inchworms (w/ Push-up)
100 Russian Twists (Over & Back = 1)
80 Plyo Lunges
60 Shoulder Touches
40 Toes to Bar
20 Box Jump Overs 24/20
Workout stimulus is moderate intensity and will be paced chipper style.
Back Squat (6 x 3 Tempo (3,2,X,1))
Each rep is tempo.
10 Glute Bridges
6 Dive Bombers
Metcon (2 Rounds for time)
50 Sit Ups
50 Alternating Leg V-Ups
-Rest 3:00 B/T Sets-
This is a core smasher!! Plain and simple.
Sit ups: aim to keep these in sets of 20+ throughout.
Burpees: consistent pace is key here! Pick a pace that you can keep moving for all 50. Recognize that there will most likely be much greater fatigue in set 2 of these!
Alternating leg v-ups: Your core will be fried by this point, aim for sets of 10+ to finish up strong.
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)