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!
