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