New Ulm CrossFit – WOD

Warm-up

4:00

6 KBS – R (light)

8 Goblet Squats (light)

6 Push-ups

35 Singles

Mobility

Roller –

Lats 1:00 ea

Upper Back 1:00

Thoracic Extensions over roller with hands behind head 1:00

Figure 4 on roller (piriformis) 1:00 ea

Metcon

Feel free to modify as needed. Do what works for your body today. (Example – one athlete move could be a mobility drill)

Metcon (AMRAP – Reps)

35:00 Accumulate AMRAP of:

100 Single Arm Alternating KBS (light)

100 Single Leg RDL (make sure toe points down)

100 or more Singles or Dubs (minimum of 100)

3:00 Accumulated Handstand Hold or Plank

A) Athletes Choice #1 (choose movement and reps)

B) Athletes Choice #2 (choose movement and reps)

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Athletes choice is a good option to work on one fun one and one weakness, that you may need help with.
This is all about solid, consistent movement that does NOT take you to muscle failure. (THINK MASSIVE GOALS SESSION) The only reason this should leave you on the floor is because you needed a harder workout today and pushed it. If you finish your list in less than 35:00, start again.

*If scoring this one, every second of the plank is a rep.