Daily WOD

The Cat In The Hat

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike

10 Scap Shrugs

6 Kip to swing

4 KAH/TAH/TTB

Mobility

Couch – Pigeon – Calf

Metcon

Metcon (Time)

75 TTB / TAH

5-Mile bike / 4 Miles

75 Pull-ups / Ring Rows

5-Mile bike / 4 Miles
STIMULUS and GOALS

How to Pace:

STEADY!! Consistent, repeatable sized sets will keep you moving without the risk of being forced into extended rest from fatigue

How it should Feel:

CARDIO! Skill level is low, so it makes this workout all grit and grind with the bike (or run) being the bulk of the workout.

WORKOUT STRATEGY & FLOW

Toes to bar & Pull-ups: Gymnastic gurus should aim for 2-3 while others should approach in small, quick reps.

Bike: Approach the bike with a moderate pace (65-70% efort) to start and build into a faster pace (70-80% effort).

Accessory Work

If finished early:

3 Rounds

1:00 Plank

:30 Side Plank (ea)

:30 Rest