New Ulm CrossFit – WOD
Warm-up
5:00
10 Scap Shrugs
5 Ring Rows
5 Kip to Swing
10 Cal Row
Mobility
5:00 Athletes Choice
Metcon
Metcon (Time)
48 Ring Rows
24 Pull Ups
12 Chest to Bar
100/75 Calorie Row
Target Time: sub 13
Time Cap: 17
STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.
How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.
WORKOUT STRATEGY & FLOW
Ring Rows, Pull-Ups, C2B: With these 3 movements we want to see reps completed in 2-4 sets. Break sooner than you think and don’t push to failure PLEASE!
Row: This is going to be the mental grind at the end of an arm pump. Really focus in on using a strong leg/hip drive to take a little pressure off your arms. Stay steady (70-75%) and look to push hard on the last 20 calories.
