New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
10 Scap Shrugs
6 Kip to swing
4 KAH/TAH/TTB
Mobility
Couch – Pigeon – Calf
Metcon
Metcon (Time)
75 TTB / TAH
5-Mile bike / 4 Miles
75 Pull-ups / Ring Rows
5-Mile bike / 4 Miles
STIMULUS and GOALS
How to Pace:
STEADY!! Consistent, repeatable sized sets will keep you moving without the risk of being forced into extended rest from fatigue
How it should Feel:
CARDIO! Skill level is low, so it makes this workout all grit and grind with the bike (or run) being the bulk of the workout.
WORKOUT STRATEGY & FLOW
Toes to bar & Pull-ups: Gymnastic gurus should aim for 2-3 while others should approach in small, quick reps.
Bike: Approach the bike with a moderate pace (65-70% efort) to start and build into a faster pace (70-80% effort).
Accessory Work
If finished early:
3 Rounds
1:00 Plank
:30 Side Plank (ea)
:30 Rest
