New Ulm CrossFit – WOD
Warm-up
4 Rounds
1:00 Bike (easy to moderate)
5 Jumping Air Squats
5 Wall Ball Push Press
Mobility
Child’s Pose
Knee Across Chest
MB Squat Hold
Metcon (3 Rounds for time)
3 Sets:
15/12 Calorie Bike
20 Wall Ball (10/9)
15/12 Calorie Bike
20 Wall Ball (11/10)
15/12 Calorie Bike
-Rest 3:00-
Target Time each set: 4-5
Time Cap each set: 6
How to Pace: GRIND!! No reason to do anything but put your head down and work!
How it should Feel: LACTIC ACID PARTY!! This combo is nasty! It’s going to give you that awful full body lactic pump that we love to hate!
Echo Bike : These should be fast. On the last couple of calories, slow it down to collect yourself so you can go right to the wall ball.
Wall Ball : Each set of 20 should be unbroken for most to all of the workout. Notice the change in height from the first 20 to the second 20.
Cool Down
2-3:00 Bike
Roll quads & Hamstrings
Accessory Work
2 Rounds
10 Glute Bridge
10 Plate Front Raise
10 Slow Goblet Squats
10 Bottom-Up Single Arm Standing KB Press (each side)
