Daily WOD

I’ll See You At The Beginning, Friend!

New Ulm CrossFit – WOD

Warm-up

6:00

45 Singles

10 Lateral Lunges

5 Front Squats (Bar)

5 OH Squats (Bar)

5 Thrusters (Bar)

Mobility

Metcon

Metcon (3 Rounds for time)

80 Double Unders

20 Front Squats (95/65)

-Rest 1:00-

80 Double Unders

20 Overhead Squats (95/65)

-Rest 1:00-

80 Double Unders

20 Thrusters (95/65)

*To try and hit target do only 50 Dubs and drop 10# of weight*
Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 4 minutes

STIMULUS and GOALS

These are quick sprint workouts to push your intensity in a short time domain and see how bad you want to hold onto the barbell!

WORKOUT STRATEGY & FLOW

Double Unders: The goal is unbroken as long as possible! Break into 2 sets if needed to control heart rate.

Barbell movements: Use a light/moderate weight that you can keep unbroken when fresh for each movement. No more than 2 sets in later rounds when fatigued.