Daily WOD

The Gunslinger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (build intensity each round)

10 Goblet Squats (light)

10 V Ups

5 push ups

5 inchworms

Mobility

Lat Stretch on Wall

OHS on Wall

Child’s Pose

Home WOD

Metcon (AMRAP – Reps)

20 Minute AMRAP

85 Air Squats

80 Alternating V Ups

35 Burpee Box Get Overs 24/20 or just burpees

Max reps plyo lunges

*Perform 50 double unders, singles or line hops every 2 minutes (start workout with air squats)
Score is total reps not including jump rope.

Metcon

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

175 Wall Balls 20/14

175 Alternating V Ups

75 Burpee Box Get Overs 24/20

Max Calorie Row

*Partner must to 50 double unders to switch in (Perform while the other person is working)

Individual Version:

20 Minute AMRAP

85 Wall Balls 20/14

80 Alternating V Ups

35 Burpee Box Get Overs 24/20

Max Calorie Row

*Perform 50 double unders every 2 minutes (start workout with wall balls)
Score is total number of reps (Double Unders do not count towards score)

TARGET SCORE

Target Reps: 400+ (25+ Calories on the rower)

WORKOUT STRATEGY & FLOW

Wall Balls: Big sets before switching. Give time for dubs and a break.

V-Ups: 25 at a minimum before switching

Burpee Box Jump Overs: 15-20 at a time here is a good strategy

Row :Let loose with whatever you have left here!

Double Unders: Do your 50 smooth then catch your breath before getting back to work!