New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Jumping Jacks
5 Inchworms w/ Push-ups
10 Scap Shrugs
5 Squat Jumps
Mobility
Ankle in low lunge
Wrists
Mini Band Shldr
Drills on Wall
Metcon
Metcon (AMRAP – Rounds and Reps)
Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest. (Mark RX+)
-Switch rounds back and forth with your partner-
Target number of Rounds: 20+ (together)
Minimum number rounds before scaling: 15 (together)
STIMULUS and GOALS
How to Pace: GRIND!! We want you to stay on the ball throughout the 25 minutes and focus on each round with quality movement and sustainable intensity!
How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
Accessory Work
8 EMOM
10 KBS-R + 4 Alt Step-Ups
