New Ulm CrossFit – WOD
Warm-up
4:00
10 Jumping jacks
8 lunges
6 Push ups
6 Spidermans
Mobility
Figure four 1:00 each
Pigeon 1:00 each
Accessory Work
4 Sets
20 Wide leg good mornings (weighted if poss.)
10 Forward monster walks
10 backwards monster walks
Metcon
Metcon (AMRAP – Reps)
Compete:
Every 4 min (3min on + 1min rest) for 5 rounds of:
21/21 Alternating Lunge Jump
15/15 Single-Arm DB Floor Press 50/35
9 Reverse Burpees
In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds
Move Hard:
Every 4 min (3min on + 1min rest) for 5 rounds of:
21/21 Alternating Lunge Jumps
15 Clapping Push-ups
9 Reverse Burpees
In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds
Just Move:
Every 4 min (3min on + 1min rest) for 5 rounds of:
21 Alternating Lunge Steps
15 Knee or Wall Push-ups
6 Reverse Burpees
In remaining time within the 3min window: Max Broad Jumps | 2ft for men & 1ft for women