New Ulm CrossFit – WOD
Warm-up
2 Rounds
100m Run
10/8 Calorie Echo Bike
10 Pause Squats (:02)
Mobility
Banded Shoulders
Low Lunge
Squat Hold
Weightlifting
Front Squat (8 x 3 @ 77%)
Metcon
Metcon (2 Rounds for time)
2 Sets (1 set every 10:00)
400m Run
40/32 Calorie Echo Bike
400m Run
*GO FAST!
Target Time each set: 6-7
Time Cap each set: 8
How to Pace: CHALLENGE! This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.
How it should Feel: GASSY! We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.
Run : Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike
Echo Bike : We want steady output throughout! A great aim is 15-20 cal/min for men and 12-15 cal/min for women.
Cool Down
2:00 Bike
Couch & Pigeon
