Daily WOD

Falcon

New Ulm CrossFit – WOD

Warm-up

6:00

10 Jumping Jacks

10 V Ups

10 Scap Shrugs

5 Inchworms (w/ Push-up)

Mobility

PVC Drills

Metcon

Metcon (Time)

100 Russian Twists (Over & Back = 1)

80 Plyo Lunges

60 Shoulder Touches

40 Toes to Bar

20 Box Jump Overs 24/20
Cap: 15

Workout stimulus is moderate intensity and will be paced chipper style.

Weightlifting

Back Squat (6 x 3 Tempo (3,2,X,1))

Each rep is tempo.

Home WOD

3 Rounds:

10 Glute Bridges

6 Dive Bombers

:30 Plank

Metcon

Metcon (2 Rounds for time)

2 Sets:

50 Sit Ups

50 Burpees

50 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-
This is a core smasher!! Plain and simple.

Sit ups: aim to keep these in sets of 20+ throughout.

Burpees: consistent pace is key here! Pick a pace that you can keep moving for all 50. Recognize that there will most likely be much greater fatigue in set 2 of these!

Alternating leg v-ups: Your core will be fried by this point, aim for sets of 10+ to finish up strong.

Accessory Work

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)