California Roll

California Roll

New Ulm CrossFit – WOD


3 Rounds

15 Plate Hops

10 V-Ups

5 Inchworms

35 Singles

10 Scap Shrugs


Banded Pigeon

Banded Scap Pullthroughs

Banded Couch

Squat Hold


Snatch (Building across all sets)

2 Sn. Hi Pull + 1 H. Sn + 1 Sn x 2

1 Sn. Hi Pull + 1 H. Sn + 1 Sn x 3


Metcon (Time)

2 Sets (Repeat 9/20/21)

50 Double Unders (100 Singles)

25 Alt V-Ups (Keep heels up)

10 Burpee Pull Ups (6″ target)

25 Alt V-Ups (Keep heels up)

50 Double Unders (100 Singles)

-Rest 5:00 between Sets-

Include rest in score.
Target Time each set: sub 5

Time Cap each set: 7


Stimulus: High intensity with focus on transitioning smoothly from movement to movement

How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!


Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.

GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!

Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.