New Ulm CrossFit – WOD
Warm-up
3 Sets
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
10 Kip to Swing
Mobility
Low Lunge, Ankle
Mini Band Glute Activation
10 Tempo B. Sqt.
Weightlifting
Back Squat (5 x 3 (65,70,75,80,85))
OT 2:00
Metcon
Metcon (Time)
10 rounds
10 DB Floor Press 2×50/35
10 Toes to Bar
For Scaling today:
Keep the weight if possible
Go 7 reps of each.
Target Time: sub 10
Time Cap: 14
STIMULUS and GOALS
How to Pace: STEADY! We want a smooth pace round to round then send it on round 8-9.
How it should Feel: MUSCULAR ENDURANCE! This will be all about the pump! Chest and grip to the max.
WORKOUT STRATEGY & FLOW
Dumbbell Bench: These sets of 10 are ideally performed unbroken each time. Select weight that allows that
Toes to Bar: Perfect fast, quick sets of 5 to avoid burning out early.
Accessory
2 Sets (Not For Time)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Russian Twist
