Daily WOD

German Shepherd

New Ulm CrossFit – WOD

Warm-up

5:00

25 Single Under

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

20 Alt. Leg V-Up

Mobility

Wrists – Child’s Pose

Pigeon – Open Book

Metcon

Metcon (4 Rounds for reps)

AMRAP 3 Minutes

6 Wall Walks + 36 Alt V-Ups

-rest 2 Minutes-

AMRAP 3 Minutes

54 Dubs + 6 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes

36 Alt V-Ups + 54 Dubs

-rest 2 Minutes-

AMRAP 6 Minutes

6 Wall Walks + 36 Alt V-Ups

54 Double Unders

*Scaled – double jump rope*
STIMULUS and GOALS

How to Pace: SPRINT!! Push the pace each workout as it is only a “brief’ amount of time before you get to rest! We want you to blur the line of going to fast each time.

How it should Feel: GASSY or MUSCULAR ENDURANCE! If you are great at these movements, then it will mainly be a “breathy” workout! Otherwise, it will be a core and shoulder burner!

WORKOUT STRATEGY & FLOW

Wall Walks: Work on minimizing your “hand steps” each rep for efficiency and don’t rest on the ground for too long!

Double unders: Smooth and unbroken (or close to) is the aim!

Alt V-Ups: Similar to the double unders, we want a smooth pace that you can hit big chunks with!

Accessory

Metcon (4 Rounds for reps)

4 sets

1:30 AMRAP

10 Burpee Box Jump Overs (24/20)

Max Pull-Ups

– rest 1:30-

*Score is total number of Bar Muscle Ups

*Scale- 6 + Ring Rows