New Ulm CrossFit – WOD

Warm-up

4:00

8 lateral lunges

18 dubs/singles

8 active Spiderman’s

8 push ups

Then: Barbell warm up

5 of each movement

Mobility

Couch 1:00 each

Pigeon 1:00 each

Accessory Work

Back rack forward lunges

50-60% of 1RM back squat

4 x 12

Metcon (AMRAP – Reps)

16 min clock, score is dubs

0:00-2:00 10 back squats @65%

3:00-4:00 max effort Dubs

4:00-6:00 8 back squats @70%

6:00-7:00 max dubs

7:00-9:00 6 back squats @75%

9:00-10:00 max dubs

10:00-12:00 4 back squats @80%

12:00-13:00 max dubs

13:00-15:00 2 back squats @85%

15:00-16:00 max dubs
Scaled: singles and build in weight accordingly

Cool Down

2 rounds

10 sit ups

20 banded good mornings