New Ulm CrossFit – WOD
Warm-up
4:00
6 Walkouts w/ push-ups
10 Alt V-Ups
5 DB Hi Pulls
5 DB PP
Mobility
Wall Turn Back
Pec on rig step through
Squat to stand
Goals
16:00 Goals Session
Pick at least 2 moves and alternate back and forth
Accessory Work
Coaches Pick 16:00
E: 5 Eccentric Pullups
O: :40 Wall Sit
*These can be weighted*
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches 50/35
*Scale*
Wall Step-Ups – 35/25
STIMULUS and GOALS
How to Pace: PAIN!
This one will bring the pump fast and hang on, but it’s only 8 min!! GO GO GO.
How it should Feel: PAIN CAVE!!! Aggressive opening and hold on tight.
WORKOUT STRATEGY & FLOW
Wall Walks: Stay tight and press through the floor. Strong steps and concentrate on breathing.
DB Snatches: A fast cycle rate in the small sets, and smooth in the bigger sets, stay unbroken if you can.
