Daily WOD

Strapped In

New Ulm CrossFit – WOD

Warm-up

3:00 Jump Rope

3:00 Bike

Mobility

Roller

Upper Back

Quads

Hamstrings

Metcon

Metcon (Time)

42/31-32/22-24/17-12/8 Bike

100-80-60-40 Double Unders

* 1.5x reps for singles
Target Time: sub 20 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a purely “move through aerobic workout. We don’t expect a competition like effort. Use it to find a sustainable output and enjoy the longer time domain.

How it should Feel: CARDIO! This is about as pure cardio as it gets.

Weightlifting

Back Squat (5,4,3,2,1 Building)