New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 plank or HSH

10 Scap shrugs

8 Scap push ups

Then: Barbell warm up 5 reps of each

GM, B.sq, Elb, St.p, SLD & Fr. sq

Mobility

1:00 Front rack stretch

1:00 each Figure four

Metcon

“Bliss” (Time)

20 Rounds for time

1 Power clean 185/135

2 T2B

3 HSPU

4 Deadlifts 185/135
Scale as needed.

Eden “Bliss” Kalk

12-1-79 to 12-4-19. Bliss passed away on Dec. 4th, 4 days after her 40th birthday. From a multi-year battle with metastatic breast and liver cancer. She leaves behind her husband and to children.

Accessory Work

If you finish this early move onto a goals session or perform Weida Core.

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters