Daily WOD

If Tomorrow Never Comes

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

8 Scap Shrugs, 4 Hanging knee raises

20 Shoulder taps in push up plank

8 Front Rack Reverse Lunge

Mobility

Roll

Upper Back

Lats

Lacrosse Ball

Rotators & Delt

Goals

12 Alternating EMOM

Choose two goals

Metcon

Metcon (Time)

3 rounds:

20 Toes to Bar

5 Wall Walks or 50’ Handstand Walk

50’ Front Rack Reverse Lunge 50’s/35’s
Target Time: sub 10

Time Cap: 15

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you moving to and through each movement faster than you typically would1

How it should Feel: MUSCULAR ENDURANCE! This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!

WORKOUT STRATEGY & FLOW

Toes to Bar: Smooth and big sets are what we want. IF you train with us regularly, 10-8-7 is a great goal for break-up strategy

Handstand walk: Push yourself here! The volume is manageable, and you’re ready for this! 25’ unbroken segments are ideal.

Lunge: This is a bit heavy, and longer distance will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the db’s. Continuous steps without stuttering will be a big help. Did I STUTTER!?!?!