New Ulm CrossFit – WOD
Warm-up
3 Rounds
250m Row
10 SLD
5 Front Squats
:20 HSH or Plank
Mobility
Lacrosse Ball
Rotators
Pecs
Wall Hinge
Weightlifting
Squat Clean (1 DL + 1 P Cln + 1 Sqt Cln @ 1″ off the floor)
Metcon
Metcon (Time)
30/20 Calorie Row
24 HSPU or RX+ 80’ HSW
30/20 Calorie Row
40’ Handstand Walk
-rest 5 minutes-
20/15 Calorie Row
12 HSPU or RX+ 40’ HSW
How to Pace: SPRINT! Both parts should be a sprint. Think of going fast on Part 1 and even faster on Part 2.
How it Should Feel: GASSY! The high intensity row to start combined with fast movement upside down will leave you out of breath and gassed!
WORKOUT STRATEGY & FLOW
Row: Waste no time here. Use your legs and arms to rack up calories quickly. As your calorie # approaches slow it down, control your breathing and be ready to go upside down. We want an initial big leg drive pressing through the foot padding to get the calorie count and save our arms.
Handstand Walk: Quick and controlled steps. Each of these should be as close to unbroken as you can manage!
During the rest: Shake out those arms during the rest, you just sprinted hard in that first part, but the second part is going to be even faster
