New Ulm CrossFit – WOD

Warm-up

Glute activation drills with Mini band

Mobility

Couch

Low lunge

Child’s Pose

Metcon

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Modify as needed. Coach will make recommendations.

Metcon (AMRAP – Rounds and Reps)

25-30 Minutes

00 Cardio (Bike, Row, Burpee, Jump Rope)

10 Alternating Spidermans

10 Goblet Squats (Light)

12 Single Arm KBS (Light)

8 Wallballs (Lighter than normal)

10 Alt V-Ups

Goals

If doing recovery, follow it with a goals session.