Daily WOD

Mailbox

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Cal Bike

5 Front Squats

5 GM

5 Dive Bombers

Mobility

Child’s Pose

Reach Left

Reach Right

Low Lunge

Seated Forward Fold

Weightlifting

Paused Front Squat (6,5,4,3,2 Building Start near 60% Finish near 80%)

Weightlifting

Front Rack Lunge (2 x 10)

Metcon

Metcon (2 Rounds for time)

2 sets

25 Wall Balls (20/14)

20/16 Calorie Echo Bike

15 Dumbbell Snatches (50/35)

-Rest 3 Minutes b/t sets-
Target each set: sub 3 – Cap each set: 4

STIMULUS and GOALS

How to Pace: CHALLENGE. This workout can be pushed with an unsustainable pace as you have enough rest built in to let you recover between sets.

How it should Feel: GASSY. The lungs and heart rate will be elevated throughout with the aggressive pacing and compounding movements.

WORKOUT STRATEGY & FLOW

Wall Balls: We want these unbroken throughout! Work to hit the target at the perfect height and make every rep the same.

Bike: We want this fast! Don’t slow down and stay at an aggressive wattage throughout.

Dumbbell Snatches; The rep count is manageable and you should have these unbroken as well. Don’t get sloppy with your pull.