Daily WOD

Mayhem Freedom

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

25 Singles

:30 Bike

6 Alt Spidermans

Mobility

Roll Upper Back

Roll Lats

QL Rig Stretch

Ankles

Weightlifting

Barbell Warm-Up

Power Snatch (8 x 2 Hang Sn + 1 Sn)

Pause in hang and receive for :02 of hang rep one

Metcon

Metcon (AMRAP – Reps)

3 Sets of 5 AMRAP

Cal Row 10-15-20-25…

Dubs 20-30-40-50…

Bike Guys 5-10-15-20…

Gals 3-6-9-12…

*Singles are 1:1*
How to Pace: STEADY! The stimulus today is moderate/high intensity. The goal is to aim for similar scores across rounds or slightly faster for each round.

How it should Feel: GASSY! We want you to hold a consistent 80-85%+ effort across all AMRAPs!

WORKOUT STRATEGY & FLOW

Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.

Dubs: Fast and unbroken, standing tall will allow you to catch your breath.

Bike: Push that pace and hold on tight!