New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Bottom half burpees
5 Wall Balls
20 Single DB Fr. R. Lunge
Mobility
Metcon
Metcon (Time)
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
*SEP 22, 2021**Scale – 35’s/25’s*
Target Time: 7-8
Time Cap: 10
STIMULUS and GOALS
How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.
How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.
WORKOUT STRATEGY & FLOW
Wall balls: aim for smart sets from the beginning. Sets of 15-20 are a great goal! The wall balls are challenging but only 2 sets so keep pushing through.
Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!
Gymnastics
4 sets
1:30 AMRAP
20 Deficit Push Ups (45/25 plate)
Max Freestanding HSH or on the wall
– Rest 1:30 –
Accessory
Metcon (Time)
100 Abmat Sit-ups
*Scale- 60*
