Daily WOD

Turkey Legs

New Ulm CrossFit – WOD

Warm-up

4:00

8 Lateral lunges

8 Spiderman’s

20 Dubs/singles

8 Jump squats

Then Barbell warm up 5 of each

G M, B. sq, elb rot, st. pr, SLD, Fr. sq

Mobility

Couch 1:00 each

Pigeon 1:00 each

Weightlifting

Back Squat (5 x 3 pause squats )

3 reps with 5 second pause in bottom of squat, one weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

8 Back rack lunges forward 135/95

50 Dubs
SC: 65/35, 100 singles