New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Bike (Increasing intensity)
10 Alternating V-Ups
:15 HSH or Plank
8 Squat Jumps
Mobility
Lacrosse Ball
Front and Back of Shoulders
Pecs & Traps
Couch & Pigeon
Metcon
Metcon (Time)
Teams of 2
100 Cal Bike
100 Stick or Weighted Sit Ups
100 HSPU (RX+ 250′ HSW)
100 Stick or Weighted Sit Ups
100 Cal Bike
*Split all reps as desired
Target Time: sub 25 minutes
NO CAP TODAY, but if you need one…
It would be 35 minutes
STIMULUS and GOALS
How to Pace: STEADY SPRINT GRIND. You heard me right! When your name is called then it’s your time to shine. Attack on everything and choose reps that allow you to stay unbroken.
How it should Feel: GASSY! We are going 1:1 on everything. Give a solid effort (NOT MAX) that allows for repeatable efforts across all movements. Don’t be afraid to ask for help from your partner.
WORKOUT STRATEGY & FLOW
Bike: Either time base back and forth or distance. Whichever allows you to stay aggressive and keep intensity high.
Sit-Ups 15-20 reps would be great to keep transitions time down.
Handstand Push Ups: Goal should be 10+ unbroken before switching. Don’t push to failure on this and remember, it does not have to be split evenly.
