New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Home – Run, Jumping Jacks etc)

7 Empty Bar Thrusters (Home – Squat Jumps)

3-5 Strict pull ups (Home – Bent Row with any weight)

10 V Ups

Mobility

PVC Rotations

PVC Fr R Squat Press

Metcon

Metcon (2 Rounds for time)

2 Sets (10:00 Cap for each set)

21/16 Calorie Row

14 Thrusters (95/65)

28 Chest to Bar Pull Ups

14 Thrusters (95/65)

21/16 Calorie Row

-Rest 5:00 between sets-
Target Time each set: 7-8 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

The focus is steady, moderate pacing across all sets while training to maintain a relatively high intensity.

Weightlifting

Front Squat (5 x 3 @ 86%)

EOTM with partner

Home WOD

Metcon (4 Rounds for time)

4 Sets:

100m Run (OR 1:00 High Knees)

10 Single Arm Dumbbell Thrusters (50/35) (OR Squat Jumps)

10 Dumbbell Facing Burpees (OR Burpees)

10 Single Arm Dumbbell Thrusters (50/35) (OR Squat Jumps

100m Run (OR 1:00 High Knees)

-Rest 2:00 between sets-
Score each round individually for time. Each round is a sprint!

Accessory Work

FOR AT HOME

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)