New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 Scap Shrugs
10 Kip-to-Swing
10 Single Arm High Pull R/L
Mobility
Roller
Upper Back – Lats
Hamstrings – Quads
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
4 Rounds
Minute 1: 12 KBS – A
Minute 2: 4 Jumping Muscle-Ups
Minute 3: 5 Power Cleans 135/95
Minute 4: 15/12 Calorie Row
Minute 5: Rest
Target Time each minute: sub 40 seconds
Time Cap each minute: 55 seconds
STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.
How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.
WORKOUT STRATEGY & FLOW
Sled push: Smooth, with a faster power walk is the aim.
Bar Muscle Ups: Smooth and unbroken is the goal!
Power Cleans: Quick singles here. Set up, Grip, Rip and Pull.
Row: Kick into a moderate/fast pace to get the calories done and move onto the next station.
