Daily WOD

Gingerbread House

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike (Increasing intensity)

10 Alternating V-Ups

:15 HSH or Plank

8 Squat Jumps

Mobility

Lacrosse Ball

Front and Back of Shoulders

Pecs & Traps

Couch & Pigeon

Metcon

Metcon (Time)

Teams of 2

100 Cal Bike

100 Stick or Weighted Sit Ups

100 HSPU (RX+ 250′ HSW)

100 Stick or Weighted Sit Ups

100 Cal Bike

*Split all reps as desired
Target Time: sub 25 minutes

NO CAP TODAY, but if you need one…

It would be 35 minutes

STIMULUS and GOALS

How to Pace: STEADY SPRINT GRIND. You heard me right! When your name is called then it’s your time to shine. Attack on everything and choose reps that allow you to stay unbroken.

How it should Feel: GASSY! We are going 1:1 on everything. Give a solid effort (NOT MAX) that allows for repeatable efforts across all movements. Don’t be afraid to ask for help from your partner.

WORKOUT STRATEGY & FLOW

Bike: Either time base back and forth or distance. Whichever allows you to stay aggressive and keep intensity high.

Sit-Ups 15-20 reps would be great to keep transitions time down.

Handstand Push Ups: Goal should be 10+ unbroken before switching. Don’t push to failure on this and remember, it does not have to be split evenly.