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