Daily WOD

Airheads Extreme

New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

2 Box Jump w/Step Down

4 Burpees

6 Air Squat

8 Step Back Lunge

Weightlifting

Front Squat (5 x 3 @ 75% OT 2)

Metcon

Metcon (No Measure)

12 minute EMOM

3 Rounds

A: 12 Burpees to 6″ target

B: 10 Squats + 16 Rev. Lunges

C: 75 Dubs or 150 Singles

D: 12 Box Jumps (30/24)

WOD NOTES

Target Time each Minute:  sub 40 seconds

Time Cap each minute:  50 seconds

How to Pace:  STEADY! We want a consistent and sustainable pace minute over minute.

How it should Feel:  CARDIO! By the end you should be somewhat out of breath but not overly spent at all.

Burpees to target: We want you to be quick off the ground here – think bouncy! Ideally done under 30-35 seconds

Air Squat + Walking Lunge: Simply move steady and non stop through these. You have time to complete without going all out.

Singles: Smooth & Unbroken

Box Jump: We want smooth up and down with these, and to work on a little higher height. We don’t recommend rebounding for this workout.

Cool Down

Roll Quads & Adductors

Couch Stretch