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.
