New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
5 Inchworms w/ pushups
5 Single arm dumbbell RDLs (each side) (moderate)
5 Single arm dumbbell suitecase deadlifts (each side) (moderate)
Mobility
Mini Band Glute Activation
Side to Side 10 each
Front to Back 10 each
Knees Only 30
Weightlifting
Back Squat (5 x 5 OT 2:00)
Superset with 10 Banded Lunge Steps (each side)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpees
Alt. DB Snatch 50/35
*16/14 Cal Row After Each Set*
Target Time: 10-12 minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
This is a high intensity workout that is going to be a grind.
The second workout is a simple sprint. Go hard and hold on.
WORKOUT STRATEGY & FLOW
Devil’s press: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.
Row: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the row each set.
