New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Roll to Split
16 Kettlebell Side Bends
14 Kettlebell Goblet hold Cossack Squat
Mobility
Child’s Pose
Pigeon
Weightlifting
Push Press (3 x 5 Building)
Back Squat (3 x 5 Building)
Metcon
Metcon (Time)
3 rounds
20/16 Calorie Echo Bike
100’ Dumbbell Front Rack Lunge (2×50/2×35)
-OR-
3 rounds
20/16 Calorie Echo Bike
15 Dumbbell Front Squats (2×50/2×35)
Target Time: 9-11 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
We are giving you the option of which 3 rounder you want to get after. We recommend choosing the one that you need to work on more but it’s your choice!
How it should Feel: LACTIC ACID PARTY. Either workout is going to give you that sick burning feeling in your lungs and legs. Be prepared for it!
WORKOUT STRATEGY & FLOW
Echo bike: aim for a consistent hard effort here. Don’t go crazy, knowing that you have a leg dominant second part for the workout.
Kettlebell front rack lunge: aim for unbroken 50’ sections. No shuffle steps.
Dumbbell front squats: aim for sets of 10+ here. Ideally, you will be able to go unbroken knowing that cleaning the kettlebells is half of the battle! Slow down to bike slightly to go unbroken on the kettlebell front squats.
