New Ulm CrossFit – WOD

Warm-up

2 Rounds

15/12 Calorie Bike (Easy to Moderate)

5 Strict pull ups or ring rows

1 Wall Walk

1 Halfway rope climb

Mobility

Child’s Pose 1:00

Lat Reach Each Side :30

Couch

Metcon

Metcon (AMRAP – Reps)

PARTNER THROWDOWN FRIDAY!!

3-3-3-4 Minute Intervals

15/12 Calorie Echo Bike

6 Wall Walks

Max Rope Climbs

1:00 Rest After Each Interval

——————————–

Individual version:

3-3-3-4 Minute Intervals

15/12 Calorie Echo Bike

6 Wall Walks

Max Rope Climbs

1:00 Rest After Each Interval

*If you’d like to run, sub 200m in place of the Bike*
*Athlete 1 starts on The Echo bike, Athlete 2 starts on the Wall Walk. When both athletes complete their reps they switch and complete the opposite move, when both complete that movement they then come together to perform max rope climbs.

*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.

Weightlifting

Metcon (Time)

Teams of 3

7,5,3, 2, 1 Front Squats (Each)

Paired with Fr R Holds

Partner 1 does 7 squats while 2 & 3 hold a bar in a front rack position. When 1 is done, they hold with 3 and 2 goes for 7 reps. When 2 is done, they hold with 1 while 3 does 7 reps. If anyone drops, you have to stop squatting. Each does 7, each does 5, each does 3 etc…

INDY——

After each set, watch clock for 15 seconds holding barbell in front rack.