Daily WOD

Top Gun

New Ulm CrossFit – WOD

Warm-up

3 Sets

1:00 Row

10 Hand Release Push Up

20 Alt. Leg V-Up

10 Kip to Swing

Mobility

Low Lunge, Ankle

Mini Band Glute Activation

10 Tempo B. Sqt.

Weightlifting

Back Squat (5 x 3 (65,70,75,80,85))

OT 2:00

Metcon

Metcon (Time)

10 rounds

10 DB Floor Press 2×50/35

10 Toes to Bar

For Scaling today:

Keep the weight if possible

Go 7 reps of each.
Target Time: sub 10

Time Cap: 14

STIMULUS and GOALS

How to Pace: STEADY! We want a smooth pace round to round then send it on round 8-9.

How it should Feel: MUSCULAR ENDURANCE! This will be all about the pump! Chest and grip to the max.

WORKOUT STRATEGY & FLOW

Dumbbell Bench: These sets of 10 are ideally performed unbroken each time. Select weight that allows that

Toes to Bar: Perfect fast, quick sets of 5 to avoid burning out early.

Accessory

2 Sets (Not For Time)

25 Ab Mat Sit Ups

30 Second Plank with Shoulder Taps

20 Russian Twist