New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (Start easy and build intensity)
8 Sit Ups, 8 V Ups
10 Scap Shrugs, 6 Kips, 2 Strict Pull Ups
4 Inchworms with pushup
10 Single Arm Overhead Lunges (light) (each side)
Mobility
Pigeon
Hands and Knees Elbow Tuck and Rotate
Low Lunge
Metcon
Metcon (Time)
50/40 Calorie Row
40 Stick Sit-Ups (no abmat)
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
32 Single Arm Overhead Reverse Lunge (50/35)
Target Time: sub 10 – Time Cap: 14
STIMULUS
This is a chipper style workout with a big focus on accurate pacing and strategy.
Try to keep the same pace throughout the entirety of the workout.
WORKOUT STRATEGY & FLOW
Hold a moderate pace on the row.
The Sit-ups are ideally done unbroken. If you need to break them up, keep the breaks super quick.
Break the chest to bar into 2-3 sets if needed to move faster. A good break up would be 12-10-8.
Keep the burpees smooth.
Switch arms on the lunge every 50’ and make the lunge steps long and smooth.
Weida Core (Time)
25 Sit-ups
25 4 Count Flutters
25 Sit-ups
25 Leg Raises
25 Sit-ups
25 Hello Dolly’s
25 Sit-ups
25 Crunches
25 Sit-ups
25 Russian Twists
25 Sit-ups
25 4 Count Flutters
