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.
