New Ulm CrossFit – WOD
Warm-up
4:00 Clock
10 Suitcase DL
:20 HSH or Plank
8 Push-ups
10 Scap Shrugs
Mobility
Roll Out
Lats
Upper Back – Arms Crossed then overhead
Accessory Work
4 Sets OTM of Ecc Pullups
4 Sets OTM of Ecc Push-ups
Metcon
Metcon (Time)
12-9-6
HSPU + DB Snatch 50/35
THEN
15-12-9
Ring Dips + DB Snatch 50/35
THEN
21-15-9
Push-ups + DB Snatch 50/35
Scaled: Piked off Box, 35/20, Box Dips, Knee Push-up
RX+ 4/2″ Def HSPU, 70/50, 4/2″ Def Push-ups
Cool Down
T on wall
Banded Shoulder Overhead
Home WOD
Metcon (Time)
12-9-6
Pike Push-Ups + Bent Over Row
THEN
15-12-9
Chair Dips + Bent Over Row
THEN
21-15-9
Push-ups + Bent Over Row
Pike push up remember to get butt in the air and move head in line with the arms so its between the biceps at the top position.
Bent over row, hinge at hips and pull any weighted object to chest