Daily WOD

The Riddler

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

5 SLD + 5 Hang Clns

10 Scap Shrugs

5 BB Curls

Mobility

Roller

Upper Back – Lats

Quads – Hamstrings

Ankles/Calves on rig

Weightlifting

BB Warm Up With Tall Clns

Power Clean (3,3,2,2,2,1,1,1 Building)

Metcon

Metcon (Time)

100-70-50 Double Unders

16-12-8 Strict Chin Ups
Target Time: sub 6

Time Cap: 9

STIMULUS and GOALS

How to Pace: CHALLENGE! The rope will fatigue the arms, shoulders and biceps a bit for those Strict Chin Ups so complete large, manageable sets if possible.

How it should Feel: GRIPPY! Those arms will be on FIRE. Stay smooth on double unders and grit through it!

WORKOUT STRATEGY & FLOW

Double Unders: Be mindful of what is after this when you start to feel the burn, take a rest and shake it out.

Chin Ups: We are building that bicep pulling strength. Remember to come down to full extension at the bottom of each rep.