New Ulm CrossFit – WOD
30 Mountain Climbers
10 Alternating Step Back Lunges
20 Bicycle Kicks
Metcon (AMRAP – Rounds and Reps)
20 Alternating Step Up
20 Sit Ups
20 Alternating Plyo Lunges
RX+: weighted step-ups
This workout is all about pacing. Try to keep a smooth pace throughout. Don’t go out too hot!
The sit ups will most likely be the recovery portion of the workout, so try to lower your heartrate there.
Keep the plyo lunges low to the ground if you can!
10 Alt Spiderman (Pause in reach)
1:00 min HS Hold or Hollow Hold
15 Single Leg Calf Raise (each side)