Daily WOD

Tenet

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Jumping Jacks

5 Inchworms w/ Push-ups

10 Scap Shrugs

5 Squat Jumps

Mobility

Ankle in low lunge

Wrists

Mini Band Shldr

Drills on Wall

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

*All w/20lb/14lb vest. (Mark RX+)

-Switch rounds back and forth with your partner-
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)

STIMULUS and GOALS

How to Pace: GRIND!! We want you to stay on the ball throughout the 25 minutes and focus on each round with quality movement and sustainable intensity!

How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.

Accessory Work

8 EMOM

10 KBS-R + 4 Alt Step-Ups