New Ulm CrossFit – WOD
15 Banded Clam Shell (Each Leg)
:30 KB Flutter Kick
5 KB Goblet Tempo DEEP Squats (5531)
Couch 1:00 Each
Seated Forward Fold
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
Kettlebell swings (53/35)
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.