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