Daily WOD

Morticia Addams

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Run

10/8 Calorie Echo Bike

10 Pause Squats (:02)

Mobility

Banded Shoulders

Low Lunge

Squat Hold

Weightlifting

Front Squat (8 x 3 @ 77%)

Metcon

Metcon (2 Rounds for time)

2 Sets (1 set every 10:00)

400m Run

40/32 Calorie Echo Bike

400m Run

*GO FAST!
Target Time each set:  6-7

Time Cap each set:  8

How to Pace:  CHALLENGE! This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.

How it should Feel:  GASSY! We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.

Run  : Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike

Echo Bike : We want steady output throughout! A great aim is 15-20 cal/min for men and 12-15 cal/min for women.

Cool Down

2:00 Bike

Couch & Pigeon