New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (moderate pace)
8 Scap Shrugs, 4 Kips
2 Strict Pull Ups
12 Shrugs in Handstand
4 Pike Push Ups
Mobility
Upper Pec Stretch
Low Lunge
Seated Manual Tri
Metcon
Metcon (5 Rounds for time)
5 sets:
21/16 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
-Rest 2:00-
** Spice it up – CTB**
** Rowing option – 18/12**
Target Time each set: sub 2
Time Cap each set: 3
How to Pace: SPRINT! Our goal is bigger to unbroken sets with minimal rest period! Be aggressive.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! The Row should be fast, and then your limiting factor will be the gymnastics, unless you can hold onto unbroken!
Calorie Row : Grip and Rip! We want to go fast here and start winding down towards the last few calories so you can collect yourself and prepare to get right to the rig.
Chest to Bar : Aim for unbroken. If you know you’re going to need to break these in later sets, then start with 2 sets – minimum rest between those 2 sets.
Strict Handstand Push Up : Challenge yourself here to knock these out in 1 set every time…BUT do NOT go to failure.
