WOD - 03/23/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

5 Prone Swimmers

10 Seated Scapular Wall Slides

2 Min Prone Lat Stretch on Box or Floor

10 Half Kneeling Wall Rotations (Each Arm)

2 Min Prone Lat Stretch on Floor or Box

10 Seated Scapular Wall Slides

5 Prone Swimmers

COMP/SPORT

Metcon (2 Rounds for reps)

Strict Strength

Comp:

EMOM 8

Min 1. 5 – 10 Strict HSPU

Min 2. 8 – 10 Strict TTB

Sport:

EMOM 8

Min 1. 5 – 10 Box HSPU

Min 2. 5 – 8 Strict TTB

* Round 1 Total HSPU

* Round 2 Total TTB

Fitness

Metcon (Distance)

EMOM 10

Bike or Row

30s On/ 30s Off

* Record Total Meters

Metcon

Lil’ Slugger (Time)

Comp:

For Time

50 Push Press

* 400m Run

40 TTB

* 400m Run

30 Thrusters

* 400m Run

20 Bar Facing Burpees

* 400m Run

10 OHS

(95/65)

Sport:

For Time

50 Push Press

* 400m Run

40 TTB

* 400m Run

30 Thrusters

* 400m Run

20 Bar Facing Burpees

* 400m Run

10 OHS

(75/55)

Fitness:

For Time

50 Push Press

* 400m Run

40 Hanging Knee Raises

* 400m Run

30 Thrusters

* 400m Run

20 Bar Facing Burpees

* 400m Run

10 Banded OHS or Front Squats

(65/45)

Home WOD

Metcon (Time)

For Time:

50 SA DB/KB Push Press (Alt by 5)

* 400m Run

40 Sit Ups

* 400m Run

30 SA KB/DB Thrusters (Alt by 5s)

* 400m Run

20 Burpees

* 400m Run

10 KB/DB OHS (Each Arm)

Sub 90 Jumping Jacks if needed for run.