Daily WOD

Cousin Itt

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Plate Hops

10 Inchworm w/Push Up

10 Box Jump w/Step Down

4 Overhead Squats

Mobility

Lacrosse Ball

Rotators

Traps

Pecs

Weightlifting

Snatch (1 Pause P Sn + 1 OHS + 1 Sn x 5 (65,70,75,80,85))

Snatch Pull (3 Sn DL + 3 Sn Pull x 3 @ 85-90)

Metcon

Metcon (2 Rounds for time)

2 sets (1 set every 5:00)

2 Rounds

10 Burpee Box Jump Overs (24”/20”)

10 Overhead Squats (135/95)
Target Time each set:  sub 3

Time Cap each set:  4

How to Pace:  SPRINT! We want you pushing these 2 rounds as fast as possible!

How it should Feel:  LACTIC ACID PARTY! This push, jump and squat combo will have your body on fire from all the intensity!

Burpee Box Jump Over : We want fast non stop movement here! Work on your jump and step down rhythm to optimize movement.

Overhead Squat : Make your aim to have each rep look the exact same and stay unbroken!

Cool Down

Roll Quads, Hams & Glutes