New Ulm CrossFit – WOD
Ankle Foam Rolling – 30 Seconds Each Leg
Ankle Stretch – 30 Seconds Each Leg
Row – Force Curve
The force curve display on the C2 Rower is a valuable tool that is often underutilized. The smoother the curve on the screen, the smoother the applied force. The more area under the curve, the greater the force applied. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke. Athletes can watch this force curve during their 3 minutes on the rower to help strengthen their rowing technique.
One part of the sit-up that is often overlooked is the eccentric portion. There is sometimes the tendency for athletes to really slowly control the descent back to the ground. If done for many reps in a row, this can become very taxing on the midline. Letting gravity do some of the work will limit this fatigue and allow for an easier concentric portion of the movement.
Metcon (AMRAP – Reps)
3:00 Calorie Row
2:00 10m Shuttle Sprints
Rest 2 Minutes Between Rounds