New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs + 5 Kips to Swing
8 Alt V-Ups
6 Squats
4 Push-ups
Mobility
Athletes Choice
Metcon
Have some fun today! Feel free to sub out moves you don’t like and/or do this as a partner wod.
Metcon (Time)
100 Pull Ups
80 Stick Sit Ups (No Abmat)
60 Pistol Squats, alternating
40 Calorie Row
20 Single Arm Dumbbell Thrusters 50/35 (total)
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a classic chipper. Consistency is key here.
WORKOUT STRATEGY & FLOW
Pull-ups: aim for big sets to start. A good break up strategy would be: 30-20-20-15-15 or something similar.
Stick Sit-ups: aim for an unbroken set here or 2-3 quick sets. You can get your heart rate under control on this portion.
Pistols: aim for consistent movement with no big breaks. Make sure to get the ankles super warmed up before you start.
Row: This is a hard effort. You are right at the end and can push!
Single dumbbell thruster: Take a few breaths before you pick it up. Be smart here and avoid failed reps.
