Daily WOD

Caribbean

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 GM

5 Back Squats

10 Alt Knuckle Drags

10 Scap Shrugs

Mobility

Child’s Pose

Low Lunge

Cat Cow

Weightlifting

Back Squat (5,5,4,4,3,3,2,2)

Rep one of each set is tempo (3,2,1,1) OT 2:00

Metcon

Metcon (Time)

12 Squat Cleans 115/80

18 Burpee Pull-Ups

12 Squat Cleans 115/80
Target Time: sub 5

Time Cap: 8

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you cycling the barbell and hanging onto the bar with a more aggressive mindset than you typically do!

How it Should Feel: LACTIC ACID PARTY! IF you do it right, then you will have the burn on this one! The squat pull combination with the gymnastics and shorter time domain will make the intensity and build up real!!

WORKOUT STRATEGY & FLOW

Squat Cleans: If you want to try touch’n go sets, then go for it! Otherwise, we want very fast singles throughout. Keep picking it up!

Burpee Pull-Ups: We have 1 big set, so come out smooth and fast with no breaks.