Daily WOD

Key Lime Pie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Banded Good Morning

10 Box Jump w/Step Down

5 Front Squats

Mobility

Roll

Upper Back

Thor Extensions

Lats

Front Rack on roller

Weightlifting

Front Squat (8 x 3 @ 92%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Kettlebell Swings 53/35

10 Box Jumps 24/20
Target Rounds: 10+

Minimum Rounds before scaling: 7

STIMULUS and GOALS

How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.

How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!

WORKOUT STRATEGY & FLOW

Kettlebell Swings: Each round of these should be done unbroken. To speed up cycle time, you may do the “snatching” style of a kettlebell swing (bending the arms during the swing)

Box Jumps: This is a great time to work on fast box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.

Accessory

2 Sets (Not For Time)

20 Stick Sit-Up

60 Second Plank Clock Walk.

20 Seated Landmine Russian twists