New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
:30 Bike
5 Burpees
10 Scap Shrugs
Mobility
Roller
Lats, Upper Back
Low Back
Child’s Pose
Metcon
Metcon (Calories)
Every 2 minutes:
200m Row
*4/2 Cal Bike*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
STIMULUS and GOALS
How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out til the clock stops you!
How it should Feel: CARDIO! This is all about your aerobic output!
WORKOUT STRATEGY & FLOW
Row: Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.
BIke: This is very similar to the Row above. Don’t rush until the last 2 rounds then drop the hammer!
Gymnastics
16-12-8-4
Kipping Bar Muscle Ups
*Scale as Jumping MU*
1:2 work/rest between sets
— rest 5 minutes —
Accessory Work:
Accumulate 15 Banded Front Levers
