New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 Jumping Jacks
6 Pause Squats (:03 in bottom)
8 Reverse Lunges (each side)
8 Wall Ball Push Press Shots
Mobility
5-10 Min Athletes Choice
Recommendations:
Calf stretch on rig
Ankle in low lunge
Single Arm Front Rack on wall
Metcon
Metcon (Time)
3 rounds
25 Wall Balls 20/14
60 Feet DB Front Rack Walking Lunge 35’s/25’s
-rest 1:1-
3 rounds
30 Wall Balls 20/14
60 Feet DB Front Rack Walking Lunge 50’s/35’s
**Score is total time, including rest**
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This one should be fast enough that you feel like you can go unbroken and keep an aggressive pace on the sled! Attack the first round at an almost reckless pace!
How it should Feel: LACTIC ACID PARTY! Those legs are going to feel it, which is what we want! Don’t stop moving!!
WORKOUT STRATEGY & FLOW
Wall balls: Unbroken is the aim with a quick catch to squat rhythm.
Lunge: Find a faster pace that you can hang onto! Don’t be slow here!
