Daily WOD

The Krusty Krab

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Roll to Split

16 Kettlebell Side Bends

14 Kettlebell Goblet hold Cossack Squat

Mobility

Child’s Pose

Pigeon

Weightlifting

Push Press (3 x 5 Building)

Back Squat (3 x 5 Building)

Metcon

Metcon (Time)

3 rounds

20/16 Calorie Echo Bike

100’ Dumbbell Front Rack Lunge (2×50/2×35)

-OR-

3 rounds

20/16 Calorie Echo Bike

15 Dumbbell Front Squats (2×50/2×35)
Target Time: 9-11 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

We are giving you the option of which 3 rounder you want to get after. We recommend choosing the one that you need to work on more but it’s your choice!

How it should Feel: LACTIC ACID PARTY. Either workout is going to give you that sick burning feeling in your lungs and legs. Be prepared for it!

WORKOUT STRATEGY & FLOW

Echo bike: aim for a consistent hard effort here. Don’t go crazy, knowing that you have a leg dominant second part for the workout.

Kettlebell front rack lunge: aim for unbroken 50’ sections. No shuffle steps.

Dumbbell front squats: aim for sets of 10+ here. Ideally, you will be able to go unbroken knowing that cleaning the kettlebells is half of the battle! Slow down to bike slightly to go unbroken on the kettlebell front squats.