New Ulm CrossFit – WOD
Warm-up
4:00
20 Singles
10 PTTT
8 Squat Jumps
10 Samson
5 Reps each BBWU
Mobility
Fr. R. Stretch on Floor 1:00
Couch 1:00
Weightlifting
Front Squat (3 x 5 @ 78%)
Start with:
4 sets of 2 reps – :05 down :02 Pause
Start around 50%
Metcon
Metcon (AMRAP – Rounds and Reps)
18 AMRAP
50 Dubs
20 S2OH 115/85
50 Dubs
10 K2E
Scaled is 85/55, Situps, 100 Singles