Daily WOD

Merlin’s Beard

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/mNhYhanxRfE

3 Rounds:

1:00 High Knees/Marching

5 Inchworms

30 Flutter Kicks

Mobility

1:00 Toe Touch Stretch

2:00 Pancake Stretch

1:00 Thread the needle

Metcon

Metcon (3 Rounds for reps)

3 Sets for Max Reps:

1:30 Mountain Climbers

1:30 Alternating Leg V-Ups

1:30 Burpees

-Rest 1:30 B/T Sets-
RX+ is: 3 Sets for Max Reps:

1:30 Alternating Hang Dumbbell Clean and Jerk

1:30 Alternating Leg V-Ups

1:30 Lateral Burpees over Dumbbell

-Rest 1:30 B/T Sets-

RX+: 50#/35# Dumbbell

WORKOUT STRATEGY & FLOW:

Alternating hang clean and jerk are ideally unbroken for the entire 1:30 Do you best to keep moving on the alternating leg v-ups. Hold a smooth pace on the lateral burpees over dumbbell. Keep a two foot take off.

RX WORKOUT STRATEGY & FLOW:

Do you best to keep moving for the 1:30. This will be hard! Start out at a smooth pace. Do you best to keep moving on the alternating leg v-ups. Keep a consistent pace on the burpees.

Accessory Work

3 rounds:

10-15 Bulgarian Split Squats (R/L)

10-15 Upright Rows (R/L)

15 Weighted Glute Bridges