New Ulm CrossFit – WOD
Warm-up
400m Jog
Then
2 Rounds
8 Squat Jumps
10 Alt Scorpions
6 Alt Spidermans
4 Med Ball Push Press
Mobility
Child’s Pose
Reach
Squat & Reach on wall
Metcon
Metcon (Time)
4 Rounds
100m Sprint
24 Wall Balls 20/14
10 Alt DB Snatches 50/35
Rest 2:00
STIMULUS and GOALS
How to Pace:
STEADY! From start to finish, if you come out hot on this workout you will not be able to hold pace. Test the waters early with a moderate effort and then see if you can maintain or slightly increase across sets.
How it should Feel: Control your breathing and suck it up! Don’t waste time between movements, move with a purpose.
WORKOUT STRATEGY & FLOW
Run: Pacing should be around 85% and wind down on the last 25m so you can pick up the med ball right away.
Wall Balls: Unbroken is best, but not if you can’t do all four sets that way. Plan a break right away in set one if you will be breaking following sets.
DB Snatches: Unbroken, strong finish! Grab on quickly and finish with aggression.
Accessory Work
10 EMOM x 10 KBS – R
AHAP
