Daily WOD

The Batman

New Ulm CrossFit – WOD

Warm-up

3:00 Bike

2:00 Row

10 Burpees

THEN

BB Warmup

Mobility

Lacrosse Ball

Traps – Rotators

Roller

Upper Back – BB Opener

Weightlifting

Power Snatch (5 x 3 Building OT 1:30)

Metcon

Metcon (3 Rounds for time)

3 Sets:

25 Burpees

Row 40/32 Calories

Echo Bike 30/24 Calories

-Rest 3 minutes b/t sets-
Target Time each set: sub 6

Time Cap each set: 8

STIMULUS and GOALS

How to Pace: STEADY! This is a bigger aerobic interval piece. Know your pacing and settle into something manageable round to round!

How it should Feel: CARDIO! This is long enough with only moderate rest, so it will turn into a bigger aerobic session.

WORKOUT STRATEGY & FLOW

Both Machines and Burpees: We want 75-80% effort paces on machines. Don’t redline today. Work on your breathing and consistency on machines. Sub 2 minutes would be the goal for each to finish in the target time. We don’t want any one move to get significantly harder effort than the others.