Daily WOD

Hawaiian Pizza

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

10 Inchworm w/Push Up

10 Alt. Hang DB Snatch

Mobility

Child’s Pose

Wrists

Pigeon

Metcon

Metcon (6 Rounds for time)

6 sets (1 Set Every 4 minutes)

15/12 Calorie Echo Bike

9 Devil Press 2 x 50/35

*Scale*

2 x 35/25
Target Time each set: sub 2

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE! Push your intensity on the bike and try to not stop moving on the dumbbells

How it should Feel: GASSY! The bike intensity into a moveable dumbbell continuously will have you ready for that rest break each set!

WORKOUT STRATEGY & FLOW

Bike: Aim for an 85% intensity here and be a bit more aggressive than you typically are with your pace. Ramp that bike up for ~5 seconds and then settle in to finish the work each set

Devils Press: The goal is to not stop moving on any set with these, or rest minimally on your chest when you must catch your breath.

Accessory

12 EMOM

E: 4 Rig Around the Worlds [right/left = 2 reps]

O: 8 Alternating Leg Kipping Toes To Bar