New Ulm CrossFit – WOD
Warm-up
3:00 Row Increasing Pace
Then
2 Rounds
5 GM + 5 Back Squats
5 Elbow Rot + 5 Str Press
5 SLD + 5 Fr Sqt
Mobility
Roller
Overhead 1:00
Lats 1:00 Each
Squat & Reach on Wall 1:00 Each
Home WOD
Metcon (Time)
21-18-15-12-9-6-3
1 Arm Dumbbell Hang C&J 50/35
Dumbbell Facing burpees
This is a classic couplet! Quite possibly like the workouts you will see in the Open.. if you decide to participate! ‘
Hang C& J: aim for big sets. Stand tall each rep and don’t cut the range of motion short!
Burpees: these are the meat of the workout. Pick a pace and stay consistent at it. Once you get into the 9s if you have anything left if the tank.. GO!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 – Unbroken
5 Power Cleans 115/85
5 Shoulder to Overhead 115/85
-straight into-
AMRAP 4
Max Calorie Row
-rest 4:00-
AMRAP 4 – Unbroken
5 Deadlifts 135/95
5 Hang Power Cleans 135/95
-straight into-
AMRAP 4
Max Calorie Row
Rounds box will be full rounds of weighted moves.
Reps box will be total meters of both rounds combined.
Accessory Work
3 Sets
20 Hollow Rocks
20 Deadbugs
20 Alternating V Ups
1:00 Side plank (each side)