Row & Sit

Row & Sit

New Ulm CrossFit – WOD


3 Rounds

20/16 Calore Row

10 V Ups

10 Abmat Sit Ups

10 Half kneeling single arm dumbbell press (moderate) (each side)

0:30 handstand hold




Upper Back

Child’s Pose w/ Lat


Metcon (AMRAP – Rounds and Reps)


20/16 Calorie Row

25 Stick Sit-ups

15 Handstand Push-ups

RX+ is 20 GHD & 10 Deficit Handstand Push Ups (6″/4″)
Target Rounds: 4+


Stimulus for today’s workout is moderate intensity across while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.


Calorie Row: This needs to be approached with moderate intensity at a controlled pace.


Sit-ups: High Volume on this so approach with caution. Goal is non-stop. Keep head neutral and breathe in the motion.

Deficit Handstand Push Ups: Use plates and abmat for deficit and goal should to keep sets manageable (2-3) where avoiding failure is top priority. Remember to control the descent smoothly and explode into the press without hesitation.

Accessory Work

8-8-6-4 *Weighted* (supinated) chin-ups (Build to a challenging weight for each set)

4 x 8-10 Dumbbell Bent over row (each side) (Heavy)

3 x 15 deficit push ups (Hands and Feet on 45 plates)

Home WOD

5:00 Clock:

30 Single Unders or Jumping Jacks

15 Reverse Sit Ups

:30 Handstand Hold or Plank Hold


Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

60 Line Hops/Plate Hops

30 Ab Mat Sit-ups

10 Push Ups



AMRAP 15 Minutes

60 Double Unders

30 Ab Mat Sit-ups

10 Strict Handstand Push Ups
This is a moderate intensity workout focused on sustainable effort throughout.

Line hops/plate hops: aim to keep these in sets of 30+.

Ab mat sit ups: aim to keep these unbroken throughout.

Push ups: aim to keep these as close to unbroken as possible. Go for big sets each time.

Accessory Work

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)