New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=Ijq9tvL0wzo

6:00 Clock:

30 Mountain Climbers

10 Alternating Step Back Lunges

20 Bicycle Kicks

Mobility

2:00 Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

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!

Accessory Work

3 Rounds

10 Alt Spiderman (Pause in reach)

1:00 min HS Hold or Hollow Hold

15 Single Leg Calf Raise (each side)