Daily WOD

The Temple of DOOM

New Ulm CrossFit – WOD

Warm-up

2 Rounds

250m Row (easy)

10 Hanging Scap Retractions, 6 Kip to swing, 2 Strict Toes to Bar

250m Row (moderate)

2 Strict Chin Ups

Mobility

Child’s Pose

Knee Across Chest

Extended Butterfly

Metcon

Metcon (2 Rounds for time)

2 Sets:

9 Strict Chin-Ups

250m Row

25 Toes to Bar

250m Row

9 Chin-Ups

-Rest 5 Min between sets-
Target Time each set: sub 6

Time Cap each set: 8

STIMULUS and GOALS

This workout is designed to test your cardio, grip and core endurance. The movements compound!

WORKOUT STRATEGY & FLOW

Row: We want a fast pace throughout and forceful pulls!

Strict Chin-ups: We’d love to hit each set of 3 in 1 minute or less.

Toes to bar: Your grip will be fatigued from this portion. Still aim for bigger sets and don’t get lazy!

Metcon (Distance)

Row Threshold

2:00 Row — 1:00 Rest x 5