New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 KBS – R
10 Goblet Squats
5 Single Arm Floor Press
10 Sit-Ups
Mobility
Athletes Choice
Metcon
Short WOD
Metcon (Time)
4 Rounds
20/16 Calorie Row
20 Toes to bar
50 Double Under
Target Time: 12-14 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is a longer workout with big sets so go out at a smart pace and don’t blow up.
How it should Feel: CARDIO! Consistency is key here.
Just some good fitness here that can end up being harder than it looks.
WORKOUT STRATEGY & FLOW
Row: Choose a good pace and stick to it. Should be able to hop off and get right into those Toes to Bar.
Toes to Bar: Have a plan here and try to limit rest. Consistent sets with minimal rest is the goal. We’d love for 5-10+ on each set throughout.
Double Under: Aim for big sets here. If you can do them unbroken! Smooth is fast!!
Metcon (Time)
Optional Longer Workout
Deck of Cards
Wall Balls
KBS
DB Snatch
Double DB Push Press
