Daily WOD

Rising Up

New Ulm CrossFit – WOD

Warm-up

6:00 Clock

12/9 Cal Row

5 Squat Jumps

10 Reverse Lunges

10 PVC Pass Through Toe Touches

Mobility

Couch on wall 1:00 Each Side

Pigeon 1:00 Each Side

Metcon

Metcon (6 Rounds for calories)

6 Sets

AMRAP 2 Minutes

50 Air Squats

Max Calorie Row

-Rest 2 Minutes between sets –

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Scaling: (Roughly 1:1, you should get around 1:00 on the rower)

Example: 35 Air Squats + Max Cal Row
Target Calories each set: 20+

Minimum Calories before scaling each set: 10

STIMULUS and GOALS

These are hard effort sets! Come out hot and hang on! A goal is to match the same (or more) calories each set.

WORKOUT STRATEGY & FLOW

Air squats: these should be done unbroken and fast. Do not go so fast that you aren’t reaching full range of motion here. Make sure to break parallel and open the hips at the top of each rep.

Row: the effort is hard here. It’s going to be painful so be ready for it and hold on! Those quads deserve a good burn today!

Accessory Work

Upside down or Push Up Practice

12:00 Clock (Can be EMOM of reps or just 12:00 of practice)

Examples:

A) Learning Handstand on a box

B) Headstand hold on wall (:10 – :30 per :90)

C) Handstand hold on wall (:10 – :30 per :90)

D) Handstand Push-ups (3-8 reps per 1:00)

E) Handstand Walking (10 – 20′ per :90)

F) Regular Push-ups off knees or toes with elbows tight