Daily WOD

Get up, Get down

New Ulm CrossFit – WOD

Warm-up

3 Rounds

150m Row

10 Banded IT

10 Single Arm Press R/L

3 Sn Gr PP + 3 Tempo OHS

Mobility

Lacrosse Ball

Pec and Shoulder

Thoracic Opener

Weightlifting

High-Hang Snatch (5 x 3 (50,60,65,70,70)

Metcon

Metcon (Time)

27-21-15-9

Calorie Row

Lateral Burpees Over Rower

*Adjust Reps, not intensity

24-18-12-6
Target: Sub 10

NO CAP

How to Pace: CHALLENGE! You have to move on the row, but not so fast as to need breaks in your burpees. Try and stay on pace for the row and only speed up if burpees stay consistent.

How it should Feel: GASSY into Lactic ENDURANCE!!

Row: Pacing needs to be steady, but aggressive. Take a few test runs prior to the workout to establish a pace.

Burpees: There should be no breaks on any of these sets, so take a good pace on the bigger sets and don’t speed up until the smaller ones.