New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (10 Damper) (Easy to Moderate Pace)
25 Single Under
Mobility
Athletes Choice
Metcon
Metcon (Time)
5 Sets
500m row (OR 400m run)
100 Double Unders
-rest 1:00 between sets-
Target Time Each Set: Sub 4 minutes
Time Cap Each Set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is a lot of volume so just focus on keeping the same pace each round and not tripping on the double unders.
How it should Feel: CARDIO! Not one movement is going to be too taxing but by the end you should feel fatigued and out of breath.
WORKOUT STRATEGY & FLOW
Row: A moderate-fast pace should be the goal but you just want to be able to get off the rower and right into the double unders.
Double Under: These should be unbroken. Focus on breathing and letting your wrists do the work.
Accessory Work
Go by feel, you can do some mobility or some accessory work.
