New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 KB Suitcase Deadlifts (5each)
20 Singles
Mobility
Roll:
Lats
Upper Back
Thoracic Extensions over roller
Metcon
Metcon (4 Rounds for reps)
4 sets
7AMRAP
10-15-20-25….
Cal Row
KBS
Dubs (2x Singles)
*After 7:00, write score, rest 2:00 & repeat*
Stimulus today is high intensity. You will be performing the ascending calorie scheme for 4 separate sets (4 separate scores). Goal is to aim for similar scores across rounds or slightly faster for each round.
Aim to hold 1200+/1050+ calories per hour across all sets and calories. If that’s a tall order, sale calories and give it 80-85% effort on the rower.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
KBS: Stay unbroken as long as possible and drive with the hips to save shoulders for the dubs.
Dubs: Unbroken as well, but smooth is fast!
