New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/y4BGKEwZCVo
3 Rounds:
10 Big Arm Circles (Forward/Backward)
20 Alternating Bodyweight Single Leg RDLs
1:00 Handstand Hold or Plank
Mobility
10 T-Spine Open Book Stretch (Each Side)
2:00 Frog Stretch
10 T-Spine Open Book Stretch (Each Side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes:
20 Alternating Step Ups
10 Hand Release Push Ups
30 Flutters
RX+ is: AMRAP 16 Minutes:
20 Weighted Alternating Step Ups
10 Strict Handstand Push Ups
30 Flutters
RX: 50#/35# Dumbbell
WORKOUT STRATEGY & FLOW:
Try to keep alternating step ups at a smooth pace.
(RX+)You can rack the dumbbell on the step ups however you want. Don’t rush these and stand up all the way.
(RX+)If you can’t do 5 strict handstand push ups fresh, scale to kipping handstand push ups.
Scale to knee push ups or elevated push ups if needed.
Accessory Work
3 Rounds:
10-15 Weighted Single Leg RDLs (R/L)
10 Cat Cow Exercises
1:00 Hollow Hold