New Ulm CrossFit – WOD
Warm-up
Video: https://youtu.be/zco-vQuVF08
4 Rounds
100m Jog
10 Frankensteins
10 Knee to Chest
10 Quad Stretch
10 Lateral Lunges
Metcon
Metcon (Time)
Run
2000m
-Rest 3 Minutes-
4 sets
5x200m fast
-Rest 1 Minute between reps-
-Rest 2 Minutes between sets-
*2000m and 3:00 rest is NOT part of your scored time*
*Score is time to do the 4 sets including only the rest time between reps (NOT SETS)*
Target Time each set: 10 Minutes
Time Cap each set:15 Minutes
Only include rest between each 200m in your score. Not Rest between sets
SCALING
Scale to finish near the target time:
1500m
-Rest 3 Minutes-
4 sets
5x150m fast
-Rest 1 Minute between reps-
-Rest 2 Minutes between sets-
Metcon (AMRAP – Reps)
(*If you did yesterday’s v-ups sub in Sit-Ups and score for reps*)
2 Rounds
1:00 Forearm Plank
1:00 Alternating V-Ups
1:00 Side Plank (R)
1:00 Alternating V-ups
1:00 Side Plank (L)
1:00 Alternating V-ups
Score is total V-ups or situps
