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