New Ulm CrossFit – WOD

In honor of Kato CrossFit Athlete Starla.

The numbers in this workout have meaning. The movements are things she loved and excelled at, she loved a heavy weight. A few movements she wouldn’t have enjoyed, but would of shown up to do any ways, :).

Warm-up

4 AMRAP

5 BB Goodmorning

8 Air Squats

10/8 Cal Row

Mobility

Samson Hold

Pike

Metcon

Star (AMRAP – Rounds and Reps)

AMRAP 30

35 cal Row

8 Deadlifts 275/195

35 cal Row

8 WallBalls 30/20

100m Farmers Carry 50s/35s

Cool Down

15:00 Conversational Row

On the 3:00, 6:00, 9:00 minute

15 Glute Bridges

:45s Wall Sit

* Movements can be weighted at athletes discretion