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