New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges (ea)
Mobility
Couch – Pigeon
Knee Across Body
10 Alt Spiderman
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM – 5 Rounds
Minute 1: 10- 1 Arm OH Rev. Lunges
Minute 2: :30 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row
*Don’t go over 70% intensity
How to pace: Steady. Use this as a primer for Friday. Smooth is fast on all movements!
How it should Feel: CARDIO. You should get some blood flowing but not be completely out of breath or fried out.
WORKOUT STRATEGY & FLOW
This workout is a great way to work through some movements and get some intensity before the last week of the open is over! We’d like smooth, unbroken sets for all the movements. You should not work past the 40 second mark for any movement (except rowing can go to the 50 second mark)
