New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Box Jumps (Step Down)
8 Scap Shrugs
6 DB Suitcase DL (per side)
4 DB Hang Cleans (per side)
Mobility
Banded Couch
Banded Hip Opener
Metcon
Metcon (Time)
FULL SEND FRIDAY
20-16-12-8-4
Box Jump Overs (24″/20″)
5-4-3-2-1
Rope Climbs
**16 DB Front Rack Reverse Lunges 50’s/35’s**
Target Time: 12-14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: GRIND. This workout is going to be a grind! This ladder is one time through and descending reps so there is light at the end of the tunnel when you hit the 3rd set of rope climbs!
How it should Feel: LACTIC ACID PARTY. Expect the burn on this one! Lungs, legs, and grip!
WORKOUT STRATEGY & FLOW
Box jump overs: Aim for consistency here. NO REBOUNDING.
Rope climbs: Aim to maintain smooth reps with short rest between each.
Dumbbell Lunge: Aim to keep these 50’ sections unbroken. Get a strong set up with the dumbbells and try to keep the grip relaxed.
Weightlifting
CHOOSE ONE OF THE FOLLOWING
IF IT FEELS GOOD, MAX OUT!
