New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
5 Lateral Lunges
6-10 Push-ups (Elbows In)
10 KB Goblet Squats (light/moderate)
5 Single Arm KB Press (each side) (light/moderate)
Mobility
Lacrosse Ball
Triceps on wall
Pec/Delt on wall
Metcon
50 Strict HSPU (Time)
For time:
50 Strict Handstand Push Ups
Target Time: sub 3 minutes
Time Cap: 7 minutes
Scaling option to finish near the target score:
AMRAP 7 Minutes
Strict Handstand Push Ups
OR
For time:
50 Handstand Push Ups
Metcon (2 Rounds for time)
2 Sets (1 Set every 6:00)
21-15-9
Wall Balls (20/14)
Row Calories
**RX+ 30/20**
Target Time each set: sub 4
Time Cap each set: 5
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.
Accessory Work
4 Rounds
20 MB OH Sit-up Wall Shot
30 MB Russian Twists
:40 Forearm Plank (Toes on Ball)
Home WOD
Metcon (Time)
No Equipment:
2 Sets:
21-15-9
Jumping Air Squats
Hand Release Push Ups
-Rest 3:00 B/t Sets-
——————————–
Equipment: Label as RX+
21-15-9
Goblet Squats (50/35)
Handstand Push Ups
-Rest 3:00
21-15-9
Goblet Squats (50/35)
Regular Push Ups
Score total time and do NOT include the rest in your time.
Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans