New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Ring Rows
5 Inchworms with pushup
10 Scap Shrugs
15 Air Squats
Mobility
OH Squat on wall
Butterfly on wall
Cat/Cow
Metcon
Metcon (Time)
40 Handstand Push Ups
30 Power Cleans 155/105
60 Bar Facing Burpee Over Bar
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RX+ 30 Strict HSPU
Target time: sub 13-14
Time cap: 17
Aim to move with consistency through each movement!
Handstand push ups: Come out with a big set then settle into set counts you can move quickly through!
Power cleans: It is only 1 time through these 30 so hammer down and get through them!
Burpee over bar: Lets keep a smooth pace here that we don’t have to stop to rest during (or rest minimally)
Home WOD
3 Rounds:
8 Lunge Elbow to the Floor (Total)
4 Inchworms
:30 Bar Hang Or :30 Handstand Hold
Metcon
Metcon (Time)
40 Hand Release Push Ups
50 V-ups
60 Burpees
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RX+ is HSPU, DB Power Cleans & Burpee Over DB.
Smooth is Fast! Come out with larger sets if you can and then dig into quick smaller sets, but if you can take a pace to let you move through all the reps without stopping, do it!
Accessory Work
3 Rounds
10 Bulgarian Split Squat (each side)
10 windmills (each side)
1:00 Plank Hold
