New Ulm CrossFit – WOD
Warm-up
2 Rounds
4 Inchworms, 4 V Push Ups
2 Wall Step-Ups
10 Band Straight Arm Pull Downs
10 Scap Shrugs, 5 Kip to Swings
Mobility
Front Rack on wall
Wall Hinge
Squat & Reach
Weightlifting
Front Squat (6 x 3 @ 86%)
Metcon (Time)
3 Sets:
5 Wall Walks
10 Strict Handstand Push Ups
15 Pull Ups
20 Toes to Bar
-Rest 3 Minutes after each set-
THEN – 25 Burpee Pull-Ups
WOD NOTES
Target Time each set: sub 3
Time Cap each set: 4
How to Pace:
STEADY! This is a upper body wrecker so no need to be a hero since we are repeating multiple times.
How it should Feel:
MUSCULAR ENDURANCE! Shoulders are not going to feel good so roll out during the rest and break before it breaks you.
Wall Walk : Goal is touch and go or as little as rest between reps if possible.
Strict Handstand Push Ups : 1-2 sets would be great.
Pull-Ups : 1-2 sets and if you do break then keep the rest short and sweet.
Toes to Bar : The finisher of each set. Goal should be 3 sets or less and try to keep the hips snapping!
