Daily WOD

Andy

New Ulm CrossFit – WOD

Warm-up

2 Rounds

20/16 Calorie Row (easy to moderate)

8 Scap shrugs, 6 Kip to swing, 4 Knee above hip, 2 Strict toes to bar

10 Alt Spiderman (total)

5 Burpees

Mobility

Athletes Choice — If you’re not sure…

Follow these:

Roll Lats & Upper Back

Child’s Pose

Cobra Pose

Metcon

Metcon (2 Rounds for time)

30-20-10

Calorie Row

Toes to Bar

-Rest 1:1- (However long the work took, rest that long)

–THEN–

60-40-20

Dubs

30-20-10

Burpee to bar (to 6″ above standing reach)
Target Time each set: sub 6 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

This is a moderate/high intensity workout focused on consistent movement and increasing pace round to round

WORKOUT STRATEGY & FLOW

Row: pick a moderate pace here and aim to kick up the pace round to round

Toes to bar: aim to keep these in 1-3 sets on each round. Big sets form the start.

Burpee to bar: pick a pace that you can keep moving for the entirety of the sets.