Daily WOD

MS – Golden Eagle

New Ulm CrossFit – Mayhem Strength

Warm-up

3 rounds

20 cal bike

15 Single leg RDL R/L

15 Push Up

15 lateral box step ups R/L

Accessory Work

Max Height Box Jump

Weightlifting

Back Rack Lunge (5 x 10)

Use a light weight

– Alternate each leg (5 left/5 right)

– Step out and step back for each rep

– Maintain a vertical torso and remember to drive through the lead foot.

Gymnastics

Weighted Pull-ups (Max weight for 1 rep)

Use supinated grip (chin up)

Make sure you start from a dead hang position

Ring Dips (STRICT – Max set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25/20 Cal Ski

50 Air Squat

25 Push Up
*Ski is a smooth pace (1200+/1000+)

*Air Squats are ideally done unbroken and smooth.

*Push ups are ideally done in sets of 5 or more.

Target rounds: 4+

Minimum # rounds before scaling: 3

Scale to the following to finish near the target rounds:

AMRAP 20:

20/15 Cal Ski

35 Air Squats

15 Push Ups

Cool Down

2:00 easy Ski

1:30 foam roll low back

1:30 cat camel

1:00 pec smash R/L

2:00 wall pec stretch

2:00 easy Bike