Daily WOD

Don’t Stop Believin’

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

10 Scap Shrugs

10 Box Jump w/Step Down

Mobility

Pigeon on box

Low Lunge on box

Squat Hold

Weightlifting

Back Squat (5 x 3)

2 Sets at 75%

3 Sets at 80%

Metcon

Metcon (Time)

3 Sets:

15 Strict Pull Ups

20 Box Jump Overs 24/20

-rest 3:00 between sets-
Score by total time

Target Time each set: sub 3

Time Cap each set: 4

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to challenge your sets of strict pull ups and minimize rest between all reps!

How it should Feel: MUSCULAR ENDURANCE! Your pull up fatigue will set in along with a lower body pump from the quick turn around on the box jump!

WORKOUT STRATEGY & FLOW

Strict Pull Ups: Start from the dead hang and keep it upper body only, don’t cheat these!

Box Jump Overs: We want these fast and furious! Be like a Bunny and Bounce!! You can jump on top of the box or clear it each rep.

Cool Down

2:00 on bike

Calf on wall

Forward Fold