Daily WOD

Rinse N’ Repeat

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

:30 Bike

5 Burpees

10 Scap Shrugs

Mobility

Roller

Lats, Upper Back

Low Back

Child’s Pose

Metcon

Metcon (Calories)

Every 2 minutes:

200m Row

*4/2 Cal Bike*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
STIMULUS and GOALS

How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out til the clock stops you!

How it should Feel: CARDIO! This is all about your aerobic output!

WORKOUT STRATEGY & FLOW

Row: Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.

BIke: This is very similar to the Row above. Don’t rush until the last 2 rounds then drop the hammer!

Gymnastics

16-12-8-4

Kipping Bar Muscle Ups

*Scale as Jumping MU*

1:2 work/rest between sets

— rest 5 minutes —

Accessory Work:

Accumulate 15 Banded Front Levers