New Ulm CrossFit – WOD

Warm-up

4:00

30 Singles or Dubs

10 Banded GM

10 Lat Lunges

Mobility

Hip circles (Spider-Man)

Ankle

Accessory Work

4:00 Dub Practice

4:00 Emom DB Seated Press 8 reps

Metcon

Metcon (Time)

2 Rounds

20 Dubs

20 Alt DB Snatches 50/35

20 Dubs

20 Alt DB Lunges 50/35

20 Dubs

20 DB Squats 50/35
Scale is 35/25, RX+ is 30 Dubs, OH lunges and Squats