Daily WOD

Reeses

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

20 Alt. Leg V-Up

:30 HSH or Plank

Mobility

Pec Stretch on rig

Child’s Pose

Thread the needle

Weightlifting

Floor Press (5 x 8 Superset :30 close grip push-ups)

Metcon

Metcon (Time)

4 Sets

250/200m Row

10 Chest to Bar Pull Up

5 Wall Walks

250/200m Row

-Rest 3:00 BTWN-
Target Time each set: sub 3

Time Cap each set: 4

STIMULUS and GOALS

How to pace: SPRINT! These are hard effort sets.

How it should Feel: Pain! This workout is going to hurt. We are working on building our high skill gymnastics volume while having a high heart rate.

WORKOUT STRATEGY & FLOW

Row: This is not an all out sprint, but it is a hard effort. Aim to maintain your row pace throughout all sets.

Chest to bar: Aim to keep these unbroken throughout.

Wall Walks: Stay consistent with pacing here and push to get back to the rower!