Daily WOD

Filet Mignon

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Scap Shrugs

10 Kip-to-Swing

10 Single Arm High Pull R/L

Mobility

Roller

Upper Back – Lats

Hamstrings – Quads

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM

4 Rounds

Minute 1: 12 KBS – A

Minute 2: 4 Jumping Muscle-Ups

Minute 3: 5 Power Cleans 135/95

Minute 4: 15/12 Calorie Row

Minute 5: Rest
Target Time each minute: sub 40 seconds

Time Cap each minute: 55 seconds

STIMULUS and GOALS

How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.

How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.

WORKOUT STRATEGY & FLOW

Sled push: Smooth, with a faster power walk is the aim.

Bar Muscle Ups: Smooth and unbroken is the goal!

Power Cleans: Quick singles here. Set up, Grip, Rip and Pull.

Row: Kick into a moderate/fast pace to get the calories done and move onto the next station.

Weightlifting

Back Squat (4 x 3 Building)