Daily WOD

Hat Trick

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

5 SLD + 5 Fr Sqts

8 Scap Shrugs

4 Kip to swing

Mobility

Armless Child’s Pose

Twisted Lunge

Squat Hold

Weightlifting

Front Squat (5 x 3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

100m Run

5 Power Cleans 115/85

100m Run

3 Bar MU/5 CTB/7 Pull-Ups
Target: Pick a goal and crush it!

STIMULUS and GOALS

How to Pace: Pacing is the name of the game. Open up strong, but at a maintainable pace.

How it should Feel: Gassy! Watch the pace on the run. It’s very easy to go too fast, but also too slow!

WORKOUT STRATEGY & FLOW

Run: A short distance, but not a full sprint, we have 15 min here!

Power Cleans: The heart rate will stay high in this workout, take a deep breath and pull with good set-up.

Rig movement: Choose a challenging set, but one that will stay fairly smooth to the end.