New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Plate Hops
10 Inchworm w/Push Up
10 Box Jump w/Step Down
4 Overhead Squats
Mobility
Lacrosse Ball
Rotators
Traps
Pecs
Weightlifting
Snatch (1 Pause P Sn + 1 OHS + 1 Sn x 5 (65,70,75,80,85))
Snatch Pull (3 Sn DL + 3 Sn Pull x 3 @ 85-90)
Metcon
Metcon (2 Rounds for time)
2 sets (1 set every 5:00)
2 Rounds
10 Burpee Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
Target Time each set: sub 3
Time Cap each set: 4
How to Pace: SPRINT! We want you pushing these 2 rounds as fast as possible!
How it should Feel: LACTIC ACID PARTY! This push, jump and squat combo will have your body on fire from all the intensity!
Burpee Box Jump Over : We want fast non stop movement here! Work on your jump and step down rhythm to optimize movement.
Overhead Squat : Make your aim to have each rep look the exact same and stay unbroken!
Cool Down
Roll Quads, Hams & Glutes
