New Ulm CrossFit – WOD
Warm-up
4 Rounds
5/4 Cal Row
2 Burpees Over Rower
6 Squat Jumps
4 BB Pause Squats
Mobility
Lacrosse Ball
Pec – Med Delt
Ant Delt – Trap
Weightlifting
Front Squat (4 x 5 (3,3,3,0) Tempo)
**This should not exceed 55% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy
Metcon
Metcon (No Measure)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
Target Time each set: sub 1
Time Cap each set: 2
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Row: This is a hard effort here! Aiming for 1300+/1100+ pace.
Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.
