New Ulm CrossFit – WOD
Warm-up
2 Rounds
4 Single Arm KB Thruster
(Light) (each side)
10 Scap Shrugs
5 Kip to Swings
50 Single Unders
Mobility
Knight to Hamstring
Upper Pec
10 Pause Dive Bombers
Weightlifting
Back Squat (6 x 2 @ 84%)
Metcon
Metcon (Time)
Full Send Friday 13.3+
150 Wall Balls (20/14)
300 Double Unders
30 Chest to Bar
*Partition as desired
Target Time: 13-15
Time Cap: 18
This workout is about strategy and building into a sustainable pace from the beginning.
How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
Wall Ball : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.
Double Unders : Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these and create unnecessary trip ups.
Chest to bar : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you hold on for unbroken.
