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