New Ulm CrossFit – WOD
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
Toe Walk
Heel Walk
High Knees
Butt Kickers
Mobility
Pigeon Pose on Box – :30 Seconds Each Side
Ankle Stretch on Box – :30 Seconds Each Side
Movement Prep
Wallballs – Balance
5 Front Squats
5 Push Press
5 Wall Balls (2 Second Controlled Down)
Box Jumps – Finish
5 Step-ups (Each Leg)
5 Small Hops
5 Tall Hops
3 Box Jumps (Workout Height)
Running – Body Position
100 Meter Run
Metcon
Rx: Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
*250m Row to replace run*
Scale: Metcon (Time)
For Time:
100 Meter Run
27 Wallballs (14/10)
27 Box Step Ups (24/20)
100 Meter Run
21 Wallballs (14/10)
21 Box Step Ups (24/20)
100 Meter Run
15 Wallballs (14/10)
15 Box Step Ups (24/20)
100 Meter Run
9 Wallballs (14/10)
9 Box Step Ups (24/20)
100 Meter Run
*150m Row to replace Run*
