New Ulm CrossFit – WOD

Warm-up

3 Rounds:

8 Squat Jumps

4 Inchworms – walk to plank, overreach hands, bring feet to hands

:30 Handstand Hold/Plank

Mobility

Child’s Pose 1:00

Front Rack On Wall 1:00 each side

Squat Hold 1:00

Home WOD

Metcon (Time)

4 Sets:

10 Hand Release Push Ups

20 Alternating Leg V-Ups

30 Jumping Air Squats

-Rest 1:1 between sets-

*That means take a rest as long as it took you to do the one set*

SCORE is total time including rest for all 4 sets
WORKOUT STRATEGY & FLOW:

These are sprints! Aiming for unbroken on movements.

Hand release push ups: start with a big set and then chip away to 10.

Alternating leg v-ups: Aim for 1-2 sets here.

Jumping air squats: Make sure to open the hips at the top of each rep and have the feet come off the floor. Sub air squats if needed.

Metcon

Metcon (Time)

4 Sets:

10 Strict Handstand Push Ups

20 Alternating Leg V-Ups

15 Thrusters 95/65

-Rest 1:1 between sets-

This means rest equal to how long the set took. Score is total time including rest.
WORKOUT STRATEGY & FLOW:

These are sprints! Aiming for unbroken on movements.

Strict handstand push ups: start with a big set and then chip away to 10.

Alternating leg v-ups: Aim for 1-2 sets here.

Thrusters: Stay tough here, trying to finish in 1-3 sets.

Accessory Work

3 sets

10 Windmills (each side)

10 Single Arm Upright Row (each side)

10 Dumbbell RDLs (each side)

windmills – https://youtu.be/AgSOlb49ZPs

upright row – https://youtu.be/1hZx3cwnbnM

DB RDL – https://www.youtube.com/watch?v=J2JGv4DOOjg&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=19