Daily WOD

Lady Of The Lake

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/Lu1BmGjnUBM

3 Rounds:

50 Single Unders or 30 Jumping Jacks

10 Cossack Squats

:30 Active Squat Hold

Metcon

Burpee Hour (AMRAP – Reps)

60:00 of Burpees

AMRAP

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 4 Minutes

40 Double Unders or 30 Plate Hops/Jumping Jacks

20 Jumping Air Squats

-Rest 1 Minute b/t sets-

*Start each amrap where you left off.
RX+ is: 3 Sets:

AMRAP 4 Minutes

40 Double Unders

10/10 Single Arm Thrusters (Right Arm/Left Arm) 50/35

-Rest 1 Minute b/t sets-

WORKOUT STRATEGY & FLOW:

Double unders are ideally unbroken throughout the entirety of the workout. You can sub 60 single unders for double unders if needed.

Jumping air squats are going to get difficult! Try to keep them unbroken. If you take a break, keep it quick!

Start each amrap where you left off so that you have a running total of rounds + reps.

Accessory Work

3 Rounds:

15 Single Leg Hip Bridges (R/lL)

10 Lateral Box Step Ups (R/L)

10-15 Chin Ups or Lawnmower Rows (R/L)

Mobility

5:00 Corpse Pose

*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath!