Fred Flintstone

Fred Flintstone

New Ulm CrossFit – WOD


3 Rounds

100m Jog

10 Air Squat

5 Inchworm w/Push Up

10 Scap Shrugs

3 Strict Pull Up



Upper Back & Lats

Ankle in lunge

Squat hold


Front Squat (4 x 2 @ 91%)


Metcon (Time)

3 rounds

400m run

40 Air Squats

-Straight into-

2 Rounds

300m Run

30 Push Ups

-Straight into-

1 Round

200m Run

20 Strict Pull Ups
Target Time: sub 20

Time Cap: 25


How to Pace: STEADY! This has all the makings of a classic “Murph Prep” style workout. Attack each section with moderate intensity and try to keep consistent pacing throughout rounds.

How it should Feel: CARDIO!

We are running a lot while performing bodyweight movements. We don’t stop until the end.


Run: The distance decreases, but the pacing should stay the same due to the long grind of the workout. Stay relaxed in your shoulders/hands, and keep your breathing/pacing consistent.

Air Squats: Smooth and steady here. The goal should be to stay unbroken (non-stop) through every set. Don’t pump out the reps!

Push Ups: Break early and often. The rest from the run is enough to keep moderate to big sets. Whatever you do, don’t go to failure.

Strict Pull Up: The cherry on top of the workout! Try to complete in 1-2 sets.