New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

10 Scap Shrugs

5 Kips

5 Walkouts (w/ pushup)

5 lateral box step ups (each side)

Mobility

PVC Drills on Coach

Passthroughs – Around The World

Twist at hips – Bent Twist

Post Up Lats – Over Shoulder

Low Lunge – Hamstrings

Squat Hold

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

8 Strict Pull Ups

16 Push Ups

-rest 2 Minutes-

AMRAP 4 Minutes

8 Strict Pull Ups

8 Strict Handstand push ups

-rest 2 Minutes-

AMRAP 4 Minutes

4 Ring/Bar Muscle ups (OR 4 Jumping Bar Muscle Ups)

16 Pistols (OR 32 Air Squats)
Target Rounds each set: 5+

We have a shorter time domain with enough built in rest to allow you to recover for each portion of today’s workouts. The 4 minutes will go by fast!

These are classic push pull couplets (with one squat/gymnastic thrown in).

Weightlifting

Back Squat (5 x 3 Bulding OT 2:00)

Home WOD

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 4 Minutes

8 Bent Over Single Arm Object Row (Each Arm)

8 Push Ups

-rest 2 Minutes-

Accessory Work

HOME

3 Sets:

20 Supermans

10 Birddogs (Each Side)

20 Glute Bridges