Daily WOD

Ehud

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.