Daily WOD

One Fish, Two Fish, Red Fish, Blue Fish

New Ulm CrossFit – WOD

Warm-Up

4 Rounds

:30 Row

8 Squat Jumps

6 Strict Press

4 Bottom Half Burpees

2 Strict Pull-Ups

Mobility

Roller – Upper Back & Lats

Child’s Pose on rower

Cat Cow

Goals

12 Minutes to work on goals

Metcon

Metcon (Time)

1,000 m Row

50 Thrusters 65/35

25 Burpee Pull-ups
Target Time: 15-18

STIMULUS and GOALS

How to Pace:

GRIND When it’s your time to shine, push and don’t look back.

How it should Feel:

MUSCULAR FATIGUE! With larger sets moving straight through, battle hard to stay north of uncomfortable.

WORKOUT STRATEGY & FLOW

Row: Stay more aggressive than you want to here.

Thrusters: This is a big set, but a light weight. Hold on to bigger sets and get yourself to the rig!

Burpee Pull-Up: This is not a massive set and it is the end of the workout… PUSH!