New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
5 Single Arm DB Press
10 Scap Shrugs
10 Kip to Swing
20 Alt. Leg V-Up
Mobility
Lacrosse Ball
Rotators
Pec & Shldr on wall
Weightlifting
Power Snatch (8 x 2)
Rep one pause :02 at knee and :03 in receive
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 Right Arm P. Snatch (50/35)
5 Burpee Pull-Ups
10 Left Arm P. Snatch (50/35)
15 TTB
**RX+ is Bar MU**
Target Rounds: 6+
Minimum Rounds before scaling: 4
STIMULUS and GOALS
How to Pace: STEADY! We want you to try and hold consistent round times on this workout. 75-80% intensity and bump it slightly the last round.
How it should Feel: GRIPPY GASSY! If you get a good position on the overhead squat, then it should be a great workout to test your overhead stability and full body capacity!
WORKOUT STRATEGY & FLOW
Dumbbell: We’d like these to be unbroken most of the workout.
Toes to bar/Bar muscle ups: Be Smooth and know your ability on all of these. Don’t come out unbroken then fall apart in later rounds!
