New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Jog
5 SLD + 5 Fr Sqts
8 Scap Shrugs
4 Kip to swing
Mobility
Armless Child’s Pose
Twisted Lunge
Squat Hold
Weightlifting
Front Squat (5 x 3 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
100m Run
5 Power Cleans 115/85
100m Run
3 Bar MU/5 CTB/7 Pull-Ups
Target: Pick a goal and crush it!
STIMULUS and GOALS
How to Pace: Pacing is the name of the game. Open up strong, but at a maintainable pace.
How it should Feel: Gassy! Watch the pace on the run. It’s very easy to go too fast, but also too slow!
WORKOUT STRATEGY & FLOW
Run: A short distance, but not a full sprint, we have 15 min here!
Power Cleans: The heart rate will stay high in this workout, take a deep breath and pull with good set-up.
Rig movement: Choose a challenging set, but one that will stay fairly smooth to the end.
