New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Bottom Half Burpees
30 plate hops
5 Squat Jumps
5 Medball Thrusters
Mobility
Low Lunge
Ankle
Squat Hold
Weightlifting
Back Squat (8 x 3 @ 72%)
Metcon
Metcon (Time)
100 Double Unders
40 Wall Balls 20/14
100 Double Unders
30 Wall Balls 20/14
100 Double Unders
20 Wall Balls 20/14
*2x reps for singles*
Target Time: 8-9
Time Cap: 12
STIMULUS and GOALS
How to Pace:
PAIN CAVE! One of those workouts where you know it’s going to hurt but you got no other option. Higher target but don’t let that be an excuse to slow down.
How it should Feel:
GASSY! We are jumping and then going up and down like we are at the club. Control your breathing and try to keep yourself calm through the double unders.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken would be a dream but, given the volume and the intensity it may be wise to break into 2 sets if needed.
Wall Ball: Keep sets unbroken or 2 sets at the most. Use your hips and keep the shoulders rolled out during the throw.
