Daily WOD

Last Crusade

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Start easy and build intensity)

8 Sit Ups, 8 V Ups

10 Scap Shrugs, 6 Kips, 2 Strict Pull Ups

4 Inchworms with pushup

10 Single Arm Overhead Lunges (light) (each side)

Mobility

Pigeon

Hands and Knees Elbow Tuck and Rotate

Low Lunge

Metcon

Metcon (Time)

50/40 Calorie Row

40 Stick Sit-Ups (no abmat)

30 Chest to Bar Pull Ups

20 Burpees over Dumbbell

32 Single Arm Overhead Reverse Lunge (50/35)
Target Time: sub 10 – Time Cap: 14

STIMULUS

This is a chipper style workout with a big focus on accurate pacing and strategy.

Try to keep the same pace throughout the entirety of the workout.

WORKOUT STRATEGY & FLOW

Hold a moderate pace on the row.

The Sit-ups are ideally done unbroken. If you need to break them up, keep the breaks super quick.

Break the chest to bar into 2-3 sets if needed to move faster. A good break up would be 12-10-8.

Keep the burpees smooth.

Switch arms on the lunge every 50’ and make the lunge steps long and smooth.

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters