New Ulm CrossFit – WOD
Warm-up
2 Rounds
35 Singles
2 Box Jump w/Step Down
4 Burpees
6 Air Squat
8 Step Back Lunge
Weightlifting
Front Squat (5 x 3 @ 75% OT 2)
Metcon
Metcon (No Measure)
12 minute EMOM
3 Rounds
A: 12 Burpees to 6″ target
B: 10 Squats + 16 Rev. Lunges
C: 75 Dubs or 150 Singles
D: 12 Box Jumps (30/24)
WOD NOTES
Target Time each Minute: sub 40 seconds
Time Cap each minute: 50 seconds
How to Pace: STEADY! We want a consistent and sustainable pace minute over minute.
How it should Feel: CARDIO! By the end you should be somewhat out of breath but not overly spent at all.
Burpees to target: We want you to be quick off the ground here – think bouncy! Ideally done under 30-35 seconds
Air Squat + Walking Lunge: Simply move steady and non stop through these. You have time to complete without going all out.
Singles: Smooth & Unbroken
Box Jump: We want smooth up and down with these, and to work on a little higher height. We don’t recommend rebounding for this workout.
Cool Down
Roll Quads & Adductors
Couch Stretch
