Daily WOD

Green Eggs & Ham

New Ulm CrossFit – WOD

Warm-up

400m Jog

Then

2 Rounds

8 Squat Jumps

10 Alt Scorpions

6 Alt Spidermans

4 Med Ball Push Press

Mobility

Child’s Pose

Reach

Squat & Reach on wall

Metcon

Metcon (Time)

4 Rounds

100m Sprint

24 Wall Balls 20/14

10 Alt DB Snatches 50/35

Rest 2:00
STIMULUS and GOALS

How to Pace:

STEADY! From start to finish, if you come out hot on this workout you will not be able to hold pace. Test the waters early with a moderate effort and then see if you can maintain or slightly increase across sets.

How it should Feel: Control your breathing and suck it up! Don’t waste time between movements, move with a purpose.

WORKOUT STRATEGY & FLOW

Run: Pacing should be around 85% and wind down on the last 25m so you can pick up the med ball right away.

Wall Balls: Unbroken is best, but not if you can’t do all four sets that way. Plan a break right away in set one if you will be breaking following sets.

DB Snatches: Unbroken, strong finish! Grab on quickly and finish with aggression.

Accessory Work

10 EMOM x 10 KBS – R

AHAP