Daily WOD

Shrimp Tempura Roll

New Ulm CrossFit – WOD

Warm-up

3 Sets

1:00 Bike

5 Box Jump w/Step Down

15 Banded Good Morning

5 Tempo Back Squats

(5,5,5,0)

Mobility

2 Rounds

15 Roll to V Split

10 Alt Spiderman

10 Alt Scorpion

Weightlifting

Back Squat (8 x 3 @ 81% OT 2:00)

Metcon

Metcon (Time)

FULL SEND FRIDAY!!!

30/25 Calorie BIke

20 Burpee Box Jump Overs 32/26

10 Power Cleans 155/105

*Scaled* 25/20 Cal, 26″/22″, 115/85
Target Time: sub 5

Time Cap: 7

STIMULUS and GOALS

How to Pace: SPRINT into PAIN CAVE!!! PIck your battle here! Go fast where you feel confident and be smooth where you need to throttle back.

How it should Feel: PAIN!!!!! It’s full sent Friday so make it hurt!! Leave it all out there for this sprint chipper.

WORKOUT STRATEGY & FLOW

30/25 Calorie Echo bike : Hammer on those pedals as hard as you can for the first 10-15 seconds. After that, ease off a touch and find a pace that is uncomfortable, but sustainable until you get to the final 2-4 calories. At that point, ease off just a bit more and gain some composure before the burpee box jump overs

Burpee Box Jump Overs:

Fast transitions into the next rep is the separator here. Don’t waste time here, grind these out as fast as you can.

Power Cleans: If you can touch and go these reps, do it. There are only 10 and you’re done. If not, then QUICK singles.