Daily WOD

Dementors

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Easy)

15 Banded Good Mornings

50 Single unders

10 Single Leg Glute Bridges (ea)

Mobility

Couch – Pigeon

Knee Across Body

10 Alt Spiderman

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM – 5 Rounds

Minute 1: 10- 1 Arm OH Rev. Lunges

Minute 2: :30 Double Unders

Minute 3: 10 Deadlifts (135/95)

Minute 4: 200m Row

*Don’t go over 70% intensity
How to pace: Steady. Use this as a primer for Friday. Smooth is fast on all movements!

How it should Feel: CARDIO. You should get some blood flowing but not be completely out of breath or fried out.

WORKOUT STRATEGY & FLOW

This workout is a great way to work through some movements and get some intensity before the last week of the open is over! We’d like smooth, unbroken sets for all the movements. You should not work past the 40 second mark for any movement (except rowing can go to the 50 second mark)

Weightlifting

Back Squat (6 x 1 building w/ :03 pause in bottom)