New Ulm CrossFit – WOD

Warm-up

3 Rounds:

12 Alternating Bodyweight RDLs (Total)

4 Inchworms

:30 Side Plank (Each Side)

8 Skater Squats (Total)

Mobility

Roll

Upper Back 1:00

Lats 1:00 Each

Home WOD

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Alternating Box Step Ups

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Chair Dips

1:00 Rest
RX+: Hold a weight on step-ups and replace chair dips with single arm devils press

SCORE – you will score each time through the list separately. (3 Scores)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 16 Front Rack REVERSE Lunge 115/75

24 Toes to Bar

12 Chest to Bar

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 32 Front Rack REVERSE Lunge 115/75

16 Toes to Bar

8 Chest to Bar

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 48 Front Rack REVERSE Lunge 115/75

8 Toes to Bar

4 Chest to Bar
RX+ replace C2B with Bar Muscle Ups

Adjust weight as needed

If you need to modify, change reps before movement. Example TTB – 18,12,9

Weightlifting

Power Clean (10,8,6,4,2)

Keep sets TnG, building in weight as you go to a heavy double. Do a set every :90