Daily WOD

Margherita Pizza

New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 Plate Hops

25 Single Under

10 Goblet Squat (Light)

Mobility

Iron Cross w/ Pause

Squat Hold

Squat and Reach

Weightlifting

Back Squat (5 x 5 Tempo (3,2,3,0)

Metcon

Metcon (Time)

3 rounds

30 DB Squats 70/50

90 Double Unders

*Scale*

50/35, 120 Singles
Target Time: 6-7

Time Cap: 9

STIMULUS and GOALS

How to Pace: STEADY! We want you to move through at a fast but consistent pace each round and try for bigger sets with both movements.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! You will be out of breath as the weight is light enough for you to move through at a quick pace for the squats and stay consistent on the rope! Your legs may get a bit toasty with the squatting and jumping combo.

WORKOUT STRATEGY & FLOW

DB Squats: Find a comfortable position for the DB and aim for each squat to look the same. If you go on the shoulder, we recommend switching shoulders each round. Work on finding a steady breathing cadence here!

Double Unders: Smooth is fast! Unbroken or close is the goal for these without feeling rushed.

Accessory

2 Sets (Not For Time)

15 Stick Sit Ups

:30 Plank DB Pull Through

40 KB or DB Side Bends