Daily WOD

Bottle Rocket

New Ulm CrossFit – WOD

Warm-up

4 Rounds

30 Singles

10 Scap Shrugs

5 Half Bottom Burpees

3 Strict Pull Ups

1 halfway rope climb

Mobility

Single Arm Front Rack on wall

Low Lunge

Forward Fold, straight legs

Weightlifting

Front Rack Lunge (5 x 8 Reverse Step – Building (4 each leg))

Metcon

Metcon (Time)

Partner Throwdown Friday

3 Sets:

20 Synchro Line Facing Burpees

8 Rope Climbs (split as desired)

-rest 1:1 b/t sets-

*Individual Version:

3 Sets:

20 Line Facing Burpees

4 Rope Climbs

-rest 1:1 b/t sets-

*Sub 3 Strict Pull Up per Rope Climb if not doing rope climbs.
Score by total finish time.

Target Time each set: sub 2

Time Cap each set: 3

STIMULUS and GOALS

How to Pace: CHALLENGE! You should be aiming to hit the same time across sets or get slightly faster.

How it Should Feel: GASSY! You should be needing that rest when it comes. If not, you’re not challenging yourself enough on this one.

WORKOUT STRATEGY & FLOW

Line Facing Burpees: You do not have to reach full extension on these. So you may find that staying lower in the movement allows you to move quicker. Find a pace that allows you to finish these around 75-90 seconds (or faster) each time.

Rope Climbs: Focus on minimizing the amount of time you’re resting between rope climbs. When your feet hit the ground, think 3-2-1 and jump back up!