New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
10 Inchworm w/Push Up
10 Alt. Hang DB Snatch
Mobility
Child’s Pose
Wrists
Pigeon
Metcon
Metcon (6 Rounds for time)
6 sets (1 Set Every 4 minutes)
15/12 Calorie Echo Bike
9 Devil Press 2 x 50/35
*Scale*
2 x 35/25
Target Time each set: sub 2
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! Push your intensity on the bike and try to not stop moving on the dumbbells
How it should Feel: GASSY! The bike intensity into a moveable dumbbell continuously will have you ready for that rest break each set!
WORKOUT STRATEGY & FLOW
Bike: Aim for an 85% intensity here and be a bit more aggressive than you typically are with your pace. Ramp that bike up for ~5 seconds and then settle in to finish the work each set
Devils Press: The goal is to not stop moving on any set with these, or rest minimally on your chest when you must catch your breath.
Accessory
12 EMOM
E: 4 Rig Around the Worlds [right/left = 2 reps]
O: 8 Alternating Leg Kipping Toes To Bar
