New Ulm CrossFit – WOD
Warm-Up
4 Rounds
:30 Row
8 Squat Jumps
6 Strict Press
4 Bottom Half Burpees
2 Strict Pull-Ups
Mobility
Roller – Upper Back & Lats
Child’s Pose on rower
Cat Cow
Goals
12 Minutes to work on goals
Metcon
Metcon (Time)
1,000 m Row
50 Thrusters 65/35
25 Burpee Pull-ups
Target Time: 15-18
STIMULUS and GOALS
How to Pace:
GRIND When it’s your time to shine, push and don’t look back.
How it should Feel:
MUSCULAR FATIGUE! With larger sets moving straight through, battle hard to stay north of uncomfortable.
WORKOUT STRATEGY & FLOW
Row: Stay more aggressive than you want to here.
Thrusters: This is a big set, but a light weight. Hold on to bigger sets and get yourself to the rig!
Burpee Pull-Up: This is not a massive set and it is the end of the workout… PUSH!
