New Ulm CrossFit – WOD
10 Air Squats
10 Scap Shrugs (Home – Alt V-ups)
5 Kip Swings (Home – Walkouts no pushup)
Low Lunge Ankle 1:00 Each
Thread the needle + rotate :30 each
Hand Release Push-Ups
If capable to weight squats, go ahead. If you have space, do HSPU instead of hand release. If you do both of those, get rid of the situps.
Front squats 95/65
If you cap out – score is 16 and 1 second for every rep missed
We are aiming for a steady/moderate pace while trying not to blow up on the early sets. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.
Power Clean (4 sets of 2 x 1 P Cln + 1 H. P Cln)