Daily WOD

Nitro

New Ulm CrossFit – WOD

Warm-up

3 Rounds

12/10 Cal Row

10 Dumbbell Suitcase DL

10 Dumbbell Single Arm OH Press

10 Walkouts with push-ups

Mobility

Child’s Pose 1:00

Seated Forward Fold 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

12/10 Calorie Row

12 Alternating Dumbbell Clean and Jerk (50/35)

-Rest 3 Minutes-

AMRAP 5 Minutes

12/10 Calorie Row

8 Burpee Over Rower
Score is total rounds and reps

Target Rounds each set: 3+

Minimum Rounds before scaling: 2

STIMULUS and GOALS

These are some classic couplets to get the intensity high and make you move!!! Come out with a hot pace that you can keep and see how close to redlining you can get without completely blowing up!

WORKOUT STRATEGY & FLOW

Calorie Row: This is a lower calorie count. Use a fast pace around 85% and send it the last minute of each amrap.

Alternating Dumbbell Clean and Jerk: Load the hamstrings/posterior chain for all of these! Use your hips as a lever with a tight back and don’t get sloppy going back down or pulling each rep

Burpee over rower: These will hurt!, but aim to not stop moving! You can always do one more burpee!!!

Goals

Remainder of Class On Goals