New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (building from easy to moderate)
10 Wall Ball Goblet Squats
10 Wall Ball Push Presses (throw to target, no squat)
50 Single Unders
Mobility
Roll Upper Back
Thoracic Ext over roller
Lacrosse Ball Rotators
Metcon
Metcon (2 Rounds for time)
2 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14)
100 Double Unders
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.
How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.
WORKOUT STRATEGY & FLOW
Row: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on long and strong pulls with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.
Wall Balls: Unbroken! Don’t think, just do.
Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.
