Daily WOD

Falcone

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.