New Ulm CrossFit – WOD

Warm-up

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Mobility

Mini Band Glute Activation

Metcon

Metcon (Time)

Bike

3 Sets

30/24 Cals Fast, 60 Sec Easy,

10/8 Cals Fast, 60 Sec Easy

*Rest 2 Min between sets.
Score is total time minus the total 4:00 of rest.

Think about your previous “fast” paces and set a target to try and hold for the longer bike and then a more aggressive pace for the shorter bike.

Weightlifting

Back Squat (3 x 3 Tempo (3,2,3,1))

**This should not exceed 65% of 1RM Back Squat

***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.