New Ulm CrossFit – WOD
Warm-Up
3 Rounds
250m Row
8 Push-Ups
16 Alt. Leg V-Ups
10 Scap Shrugs
1-3 Strict Pull Ups
Mobility
Lacrosse Ball
Rotators, Pecs, Shoulders
Weightlifting
Push Press (5 x 5 (60,65,70,75,75+)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
250m Row
5 Strict Ring Dips
15 V Ups
15 Pull Ups
Target Rounds: 3+
Minimum Rounds before scaling: 2.5
STIMULUS and GOALS
How to Pace: STEADY! We’d like you to hold the same intensity throughout this entire workout. Think of it like a 1.5 mile run at a pace that is moderate/fast.
How it should Feel: MUSCULAR ENDURANCE. The Upper Body Gymnastic work will likely be the limiting factor with some potential CARDIO if you can move fast enough.
WORKOUT STRATEGY & FLOW
Row: Smooth and steady through all of these.
Strict Ring Dips: These go quick, so pace them if they aren’t your jam.
V-ups: Steady Pace throughout with focused leg drive on the turn around.
Pull Ups: Smooth and unbroken is the goal here! Use lots of hip power to save your shoulders.
Cool Down
5:00 Recovery Row
