New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Dubs or Singles

10 Alt Spiderman

10 Squat Jumps

10 Russian Twists (KB)

Mobility

5:00 Athletes Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

200 Jog

10 Scap Shrugs + 3 Strict Pull-ups

35 PVC Wide Leg GM

20 1 Arm Seated Arnolds Press (Light)

20 Step-ups

35 Dubs or Singles

16 KBS – R

12 Goblet Squats
Designed as recovery, but can be loaded heavier and pushed at a harder pace for a more intense metcon.

Home WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

200 Jog

10 Hand Release Push-Ups

35 Wide Leg GM (arms behind head)

20 V-Ups

20 Lunges

10 Burpees

20 Air Squats
Designed for recovery, but just up the pace for a more intense workout.