New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)
Mobility
Low Lunge, Ankle
Squat Hold
Metcon
Metcon (3 Rounds for time)
3 Sets (1 Set every 5 minutes)
40 Wall Balls (20/14)
20/16 Calorie Row
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RX+ is 50 WB & 25/20
Target each set: sub 3
Cap each set: 4
STIMULUS and GOALS
How to Pace: CHALLENGE! Not a sprint but not a walk in the park. Ignore the burn and push to keep the high rep sets and consistent row pace. We do want to CHALLENGE ourselves to keep big sets and hold aggressive rowing [ace
How it should Feel: LACTIC ACID PARTY! Legs are getting hit from both directions with this one so stay steady and maintain good quality movement.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken!!! Time to see what you are made of. The Worst case is 2 sets but definitely scale weight to try for unbroken. Keep your candace smooth, roll the arms out with every throw and breathe!!!!
Row: After a big set of wall balls the goal is to just get on the row, start pulling into a recovery pace for the first 5-8 calories and then settle into a moderate 75% effort.
Weightlifting
Squat Clean and Jerk
1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 4 sets building
