Daily WOD

Zemo

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

8 Scap Shrugs

4 Kips

2 Strict Pull-Ups

8 Cossack Squats

4 Dive Bombers

Mobility

Low Lunge

Knee Across Chest

Scorpion

Metcon

Metcon (3 Rounds for time)

3 rounds

25/20 Calorie Row

25 Chest to bar pull ups

-rest until 15:00-

3 rounds

25 Push Ups

50 Air Squats

-rest until 25:00-

30 Clean and Jerks (115/80)
Target Time each set: 6-7 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

Stimulus for today’s workouts is bursts of higher intensity effort with a chip away type pacing. Break up the body weight movements accordingly to stay within your pacing ability and fitness level..