New Ulm CrossFit – WOD

Warm-up

6:00 Clock:

1:00 High Knees

5 Inchworms

10 Air Squats

Mobility

Seated Forward Fold 1:30

Squat Hold 1:30

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

16 Air Squats (If you have a DB, make these alt db snatches)RX+

8 Box Jumps *STEP DOWN Or Tuck Jumps

(Every rep on the box jump is jump up then step down) It’s on purpose
WORKOUT STRATEGY & FLOW:

Aim for 80-85% of your max capacity on this amrap. Consistency is key! If you feel good at the 6-7 minute mark, push hard for the end! Feel the leg burn!

Air Squats: Aim to keep these unbroken. Make sure to break parallel and stand tall at the top of each rep.

Box jumps: These are all step down! If you don’t have a box, sub tuck jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

16 Power Snatches 75/45

8 Box Jumps *STEP DOWN Or Tuck Jumps

(ALL BOX JUMPS ARE STEP DOWN AFTER EACH JUMP)
WORKOUT STRATEGY & FLOW:

Aim for 80-85% of your max capacity on this amrap. Consistency is key! If you feel good at the 6-7 minute mark, push hard for the end! Feel the leg burn!

Power snatches: These are ideally done in 1-2 sets.

Box jumps: These are all step down! If you don’t have a box, sub tuck jumps.

Midline

3 Rounds:

1:00 Plank Hold

15 Glute Bridges

30 Russian Twists

-Rest 1:00 B/T Sets-