New Ulm CrossFit – WOD
Warm-up
4:00 easy row (your choice)
-then-
3 sets
5 Burpees
5 Squat Jumps
10/8 Cal Row
Weightlifting
Back Squat (5 x 3 Tempo (3,3,1,1) OT 3:00)
Build in weight, but don’t exceed 80%
Metcon
Metcon (2 Rounds for time)
2 Sets
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
-rest 1:1 b/t sets-
Target Time each set: sub 4
Time cap each set: 6
WORKOUT STRATEGY & FLOW
Burpees over the rower: We want quick jumps and commit to not staying on the ground for any rest! Sub 75 seconds for the each 25 is a great goal!
Row: Start fast and stay fast on these intervals!! 1:45/1:52 or faster are good goals if you feel you are a solid rower. Try to hang on to a moderate/fast pace. Don’t blow up on the rower but push your pace as much as possible.