New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Banded Clam Shell (Each Leg)

:30 KB Flutter Kick

5 KB Goblet Tempo DEEP Squats (5531)

Mobility

Couch 1:00 Each

Seated Forward Fold

Child’s Pose

Weightlifting

Shoulder Press (5 x 3 Superset)

Start with 5,3,1 Building, Then:

5 x 3 @ roughly 70-80%

Superset with 10 DB Push Press each arm

Metcon

Metcon (Time)

40-30-20-10

Kettlebell swings (53/35)

Abmat Sit-ups

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RX+ is Stick sit-ups with no abmat and no rocking.
Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.

WORKOUT STRATEGY & FLOW

Kettlebell Swings: aim for unbroken swings and load your hips for most effective movement round o round! Keep these smooth. Smooth is fast!

Abmat Sit Ups: aim to keep these unbroken and consistent.