New Ulm CrossFit – WOD
Warm-up
2 Rounds
20/16 Calorie Row (easy to moderate)
8 Scap shrugs, 6 Kip to swing, 4 Knee above hip, 2 Strict toes to bar
10 Alt Spiderman (total)
5 Burpees
Mobility
Athletes Choice — If you’re not sure…
Follow these:
Roll Lats & Upper Back
Child’s Pose
Cobra Pose
Metcon
Metcon (2 Rounds for time)
30-20-10
Calorie Row
Toes to Bar
-Rest 1:1- (However long the work took, rest that long)
–THEN–
60-40-20
Dubs
30-20-10
Burpee to bar (to 6″ above standing reach)
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on consistent movement and increasing pace round to round
WORKOUT STRATEGY & FLOW
Row: pick a moderate pace here and aim to kick up the pace round to round
Toes to bar: aim to keep these in 1-3 sets on each round. Big sets form the start.
Burpee to bar: pick a pace that you can keep moving for the entirety of the sets.
