New Ulm CrossFit – WOD
Warm-up
200m Jog
Then 3 Rounds
:10 Active Hang
5 Push-ups
10 Air Squats
Then: 200m Jog
Mobility
Pigeon
Couch
Shoemaker
Accessory Work
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
For Time
800m Run + 10 Pull-ups + 10 TTB
600m Run + (2x)10 Pull-ups + 10 TTB
400m Run + (3x)10 Pull-ups + 10 TTB
RX+ is 5 Bar MU, 10 Bar MU, 15 Bar MU (no TTB)
Scaled 600,400,200 / 5+5, 10+10, 15+15
Home WOD
Metcon (Time)
Run the mile and score it. Then:
800m Run + 10 Push-ups + 10 Sit-ups
600m Run + 20 Push-ups + 20 Sit-ups
400m Run + 30 Push-ups + 30 Sit-ups