New Ulm CrossFit – WOD
Warm-up
2 Rounds
200m Jog
4 Single arm DB thrusters (light) (each side)
6 Inchworms to box step up
Mobility
Couch
Pigeon
Calf
Weightlifting
Front Squat (3 x 2 @ 88% OT2)
Metcon
Metcon (Time)
1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (30/24)
Target Time: sub 10
Time Cap: 13
How to Pace: PAIN CAVE! Go to the darkness!! Today it is your friend!
How it should Feel: PAIN!!! The pain will set in on the thrusters, but you must decide that you ARE GREATER THAN THE PAIN!!!
Run : Steady, moderate/fast pace here. Don’t overpace it but don’t burn it down, yet.
Thrusters : Aim for these to be done in 3 sets or less. These are light. Bust em out.
Burpee Box Jump Over : Just get these done! Rest at the bottom of the burpee and keep moving.
