Daily WOD

You Jump, I Jump

New Ulm CrossFit – WOD

Warm-up

4 Rounds

1:00 Bike (easy to moderate)

5 Jumping Air Squats

5 Wall Ball Push Press

Mobility

Child’s Pose

Knee Across Chest

MB Squat Hold

Metcon (3 Rounds for time)

3 Sets:

15/12 Calorie Bike

20 Wall Ball (10/9)

15/12 Calorie Bike

20 Wall Ball (11/10)

15/12 Calorie Bike

-Rest 3:00-
Target Time each set:  4-5

Time Cap each set:  6

How to Pace:  GRIND!! No reason to do anything but put your head down and work!

How it should Feel:  LACTIC ACID PARTY!! This combo is nasty! It’s going to give you that awful full body lactic pump that we love to hate!

Echo Bike :  These should be fast. On the last couple of calories, slow it down to collect yourself so you can go right to the wall ball.

Wall Ball :  Each set of 20 should be unbroken for most to all of the workout. Notice the change in height from the first 20 to the second 20.

Cool Down

2-3:00 Bike

Roll quads & Hamstrings

Accessory Work

2 Rounds

10 Glute Bridge

10 Plate Front Raise

10 Slow Goblet Squats

10 Bottom-Up Single Arm Standing KB Press (each side)

Metcon