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