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)