New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
10 Hanging Scap Retraction
10 Kip to Swing
2-3 Strict Pull Up
5 Wall Balls
Mobility
5:00 Athletes Choice
Metcon
Metcon (Time)
5 Rounds
15 Pull Ups
15 Wall Balls 20/14
3 Rope Climb
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Let’s see how far we can get through this workout with keeping fast pull ups and wall ball sets and not falling off on the rope climbs. If unbroken is no problem then let’s see how fast we can go.
How it should Feel: GRIPPY! Your grip is going to be tested in this workout. Know your limits and break or scale appropriately.
WORKOUT STRATEGY & FLOW
Pull Ups: Aim to keep these in short fast sets if needed.
Wall Balls: Focus on high elbows and positioning so you can stay tight and powerful out of the bottom.
Rope Climb: Focus on being smooth going up and down and limiting rest in between reps
Accessory Work
Feel free to work on any gymnastics or weightlifting today!
