New Ulm CrossFit – WOD
Warm-up
2 Rounds
200m Jog
1:00 Row
:30 Handstand Hold
Mobility
Bicep Stretch on wall
Child’s Pose
Thread the needle
Metcon
Metcon (Time)
PARTNER THROWDOWN FRIDAY!!
3 sets
200m Run (together)
60/48 Calorie Row)(split as desired)
200m run (together)
100’ HSW OR 10 Wall Walks
(Split as desired)
-Rest 3 minutes between sets-
*Individual Version
3 sets
200m run
30/24 Calorie Row
200m run
50’ HSW Or 5 Wall Walks
-Rest 3 minutes between sets-
Target Time Each Set: sub 7
Time Cap Each Set: 10
STIMULUS and GOALS
How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.
How it should Feel: CARDIO! Because this is mainly just cardio be prepared to be breathing heavy more than anything.
WORKOUT STRATEGY & FLOW
Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.
Row: We want fast intervals back and forth with your partner! We recommend going 15/12 back and forth to keep intensity up!
Handstand Walk: Focus on getting these done in larger chunks. If you can’t keep 25ft sections think about scaling.
Goals
Choose one or two goals to work on for remainder of class.
