New Ulm CrossFit – WOD
Warm-up
2 Rounds
250m Row (easy)
10 Hanging Scap Retractions, 6 Kip to swing, 2 Strict Toes to Bar
250m Row (moderate)
2 Strict Chin Ups
Mobility
Child’s Pose
Knee Across Chest
Extended Butterfly
Metcon
Metcon (2 Rounds for time)
2 Sets:
9 Strict Chin-Ups
250m Row
25 Toes to Bar
250m Row
9 Chin-Ups
-Rest 5 Min between sets-
Target Time each set: sub 6
Time Cap each set: 8
STIMULUS and GOALS
This workout is designed to test your cardio, grip and core endurance. The movements compound!
WORKOUT STRATEGY & FLOW
Row: We want a fast pace throughout and forceful pulls!
Strict Chin-ups: We’d love to hit each set of 3 in 1 minute or less.
Toes to bar: Your grip will be fatigued from this portion. Still aim for bigger sets and don’t get lazy!
Metcon (Distance)
Row Threshold
2:00 Row — 1:00 Rest x 5
