New Ulm CrossFit – WOD
Warm-up
3 Rounds
12/10 Cal Row
10 Dumbbell Suitcase DL
10 Dumbbell Single Arm OH Press
10 Walkouts with push-ups
Mobility
Child’s Pose 1:00
Seated Forward Fold 1:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
12/10 Calorie Row
12 Alternating Dumbbell Clean and Jerk (50/35)
-Rest 3 Minutes-
AMRAP 5 Minutes
12/10 Calorie Row
8 Burpee Over Rower
Score is total rounds and reps
Target Rounds each set: 3+
Minimum Rounds before scaling: 2
STIMULUS and GOALS
These are some classic couplets to get the intensity high and make you move!!! Come out with a hot pace that you can keep and see how close to redlining you can get without completely blowing up!
WORKOUT STRATEGY & FLOW
Calorie Row: This is a lower calorie count. Use a fast pace around 85% and send it the last minute of each amrap.
Alternating Dumbbell Clean and Jerk: Load the hamstrings/posterior chain for all of these! Use your hips as a lever with a tight back and don’t get sloppy going back down or pulling each rep
Burpee over rower: These will hurt!, but aim to not stop moving! You can always do one more burpee!!!
Goals
Remainder of Class On Goals
