New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 GM
5 Back Squats
10 Alt Knuckle Drags
10 Scap Shrugs
Mobility
Child’s Pose
Low Lunge
Cat Cow
Weightlifting
Back Squat (5,5,4,4,3,3,2,2)
Rep one of each set is tempo (3,2,1,1) OT 2:00
Metcon
Metcon (Time)
12 Squat Cleans 115/80
18 Burpee Pull-Ups
12 Squat Cleans 115/80
Target Time: sub 5
Time Cap: 8
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you cycling the barbell and hanging onto the bar with a more aggressive mindset than you typically do!
How it Should Feel: LACTIC ACID PARTY! IF you do it right, then you will have the burn on this one! The squat pull combination with the gymnastics and shorter time domain will make the intensity and build up real!!
WORKOUT STRATEGY & FLOW
Squat Cleans: If you want to try touch’n go sets, then go for it! Otherwise, we want very fast singles throughout. Keep picking it up!
Burpee Pull-Ups: We have 1 big set, so come out smooth and fast with no breaks.
