Daily WOD

Supreme Pizza

New Ulm CrossFit – WOD

Warm-Up

3 Rounds

250m Row

8 Push-Ups

16 Alt. Leg V-Ups

10 Scap Shrugs

1-3 Strict Pull Ups

Mobility

Lacrosse Ball

Rotators, Pecs, Shoulders

Weightlifting

Push Press (5 x 5 (60,65,70,75,75+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

250m Row

5 Strict Ring Dips

15 V Ups

15 Pull Ups
Target Rounds: 3+

Minimum Rounds before scaling: 2.5

STIMULUS and GOALS

How to Pace: STEADY! We’d like you to hold the same intensity throughout this entire workout. Think of it like a 1.5 mile run at a pace that is moderate/fast.

How it should Feel: MUSCULAR ENDURANCE. The Upper Body Gymnastic work will likely be the limiting factor with some potential CARDIO if you can move fast enough.

WORKOUT STRATEGY & FLOW

Row: Smooth and steady through all of these.

Strict Ring Dips: These go quick, so pace them if they aren’t your jam.

V-ups: Steady Pace throughout with focused leg drive on the turn around.

Pull Ups: Smooth and unbroken is the goal here! Use lots of hip power to save your shoulders.

Cool Down

5:00 Recovery Row