New Ulm CrossFit – WOD
Warm-up
3 Rounds
100 Run (build intensity each round)
10 Kettlebell Goblet Squats (light/moderate weight)
10 Kettlebell Swings (Moderate weight)
Metcon
Metcon (2 Rounds for time)
2 sets
100 Run
20 Wall balls (20/14)
20 Dumbbell Snatches (50/35)
100 Run
20 Wall balls (20/14)
20 Dumbbell Snatches (50/35)
100 Run
20 Wall balls (20/14)
20 Dumbbell Snatches (50/35)
-Rest 3:00 b/t sets-
Target each set: sub 8 – Cap: 11
We are aiming for sustainable intensity across all sets with bigger unbroken work!
Run: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set
Wall Balls: These should be unbroken and smooth throughout
Dumbbell Snatches: Aim for unbroken on the 20 or 1 break per set. Keep your back braced and pull efficiently!
