Daily WOD

Stars & Stripes Forever

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

5 Inchworms w/ pushups

5 Single arm dumbbell RDLs (each side) (moderate)

5 Single arm dumbbell suitecase deadlifts (each side) (moderate)

Mobility

Mini Band Glute Activation

Side to Side 10 each

Front to Back 10 each

Knees Only 30

Weightlifting

Back Squat (5 x 5 OT 2:00)

Superset with 10 Banded Lunge Steps (each side)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

Alt. DB Snatch 50/35

*16/14 Cal Row After Each Set*
Target Time: 10-12 minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

This is a high intensity workout that is going to be a grind.

The second workout is a simple sprint. Go hard and hold on.

WORKOUT STRATEGY & FLOW

Devil’s press: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.

Row: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the row each set.