New Ulm CrossFit – WOD
Warm-up
3:00 Bike or Row
Then 2 Rounds
5 Wall Balls
5 Sit-Ups
5 Burpees
Mobility
Athletes Choice
5-10 Minutes
Metcon
Metcon (No Measure)
EMOM 21 Minutes
Minute 1: 15 Wall Balls (20/14)
Minute 2: 15 Stick Sit Ups or V-Ups
Minute 3: 150m Row or 8/6 Cal Bike
We want you to have 10-15 seconds (or more) rest each minute. Scale back as needed to do that
STIMULUS and GOALS
How to Pace: STEADY. We want each minute to have FAST movement and ideally unbroken, but something you can sustain the entire 21 minutes
How it should Feel: CARDIO. Since this is a longer time domain, this should turn into an aerobic feel with you being somewhat out of breath, but not incredibly high intensity or completely fatigued from the workout.
WORKOUT STRATEGY & FLOW
Wall Balls: We want these unbroken and smooth. Work to even speed up your cycle rate and begin squatting as you catch the ball
GHDs: Unbroken and smooth is the goal here as well. Utilise those quads and arms in sync to propel you over the pad each rep!
Run: Steady fast pace is doable and what we want! Come out at about 85% intensity and earn the rest each minute!
