Daily WOD

Drake Ramoray

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

15 Banded Good Morning

10 Inchworm w/Push Up

10 Box Jump w/Step Down

Mobility

Iron Cross Hold

Low Lunge

Forward Fold

Weightlifting

Romanian DeadLift (RDL) (10,8,6,4,2 Each Leg)

Metcon

Metcon (Time)

6 Sets:

10 Deadlifts 225/155

8 Burpee BJ Overs 24/20

-rest 1:30 between sets-
Target each set: sub 1:30

Cap each set: 2:00

STIMULUS and GOALS

How to Pace: SPRINT! We’d like each set to feel like a race and you try to maintain a sub 1 minute pace throughout!

How it should Feel: GASSY! IF the weight is doable unbroken, then your heart rate and lungs will be the main limiting factor.

WORKOUT STRATEGY & FLOW

Deadlifts: Don’t use over 70% of 1RM. This should be a weight you can hit unbroken most to all sets!

Burpee box jump overs: Be aggressive on these! Don’t stop moving and push yourself to finish all of these in under 50 seconds!