New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
25 Singles
:30 Bike
6 Alt Spidermans
Mobility
Roll Upper Back
Roll Lats
QL Rig Stretch
Ankles
Weightlifting
Barbell Warm-Up
Power Snatch (8 x 2 Hang Sn + 1 Sn)
Pause in hang and receive for :02 of hang rep one
Metcon
Metcon (AMRAP – Reps)
3 Sets of 5 AMRAP
Cal Row 10-15-20-25…
Dubs 20-30-40-50…
Bike Guys 5-10-15-20…
Gals 3-6-9-12…
*Singles are 1:1*
How to Pace: STEADY! The stimulus today is moderate/high intensity. The goal is to aim for similar scores across rounds or slightly faster for each round.
How it should Feel: GASSY! We want you to hold a consistent 80-85%+ effort across all AMRAPs!
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Dubs: Fast and unbroken, standing tall will allow you to catch your breath.
Bike: Push that pace and hold on tight!
