New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Singles
8 Scap Shrugs, 4 Hanging knee raises
20 Shoulder taps in push up plank
8 Front Rack Reverse Lunge
Mobility
Roll
Upper Back
Lats
Lacrosse Ball
Rotators & Delt
Goals
12 Alternating EMOM
Choose two goals
Metcon
Metcon (Time)
3 rounds:
20 Toes to Bar
5 Wall Walks or 50’ Handstand Walk
50’ Front Rack Reverse Lunge 50’s/35’s
Target Time: sub 10
Time Cap: 15
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you moving to and through each movement faster than you typically would1
How it should Feel: MUSCULAR ENDURANCE! This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!
WORKOUT STRATEGY & FLOW
Toes to Bar: Smooth and big sets are what we want. IF you train with us regularly, 10-8-7 is a great goal for break-up strategy
Handstand walk: Push yourself here! The volume is manageable, and you’re ready for this! 25’ unbroken segments are ideal.
Lunge: This is a bit heavy, and longer distance will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the db’s. Continuous steps without stuttering will be a big help. Did I STUTTER!?!?!
