WOD - 05/10/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat/Cow

90s Couch Stretch Each Leg

5 Prone Swimmers

90s Pigeon Stretch Each Leg

5 Prone Swimmers

2 Min Double Chest Stretch

5 Prone Swimmers

90s Barbell Trap Smash Each Arm

COMP/SPORT

Sumo Deadlift (E3MOM x 5 )

5 Reps @ 75 – 80% 1 RM Deadlift

Strict HSPU (E3MOM x 5 )

6 – 10 Reps

Strict Pull Ups (E3MOM x 5 )

6 – 10 Reps: Weighted if Possible

Fitness

Metcon (5 Rounds for reps)

E3MOM x 5

250 M Row

10 Ring Rows or Pull Ups Scales

Max Push Ups

Metcon

Metcon (Time)

Comp:

10 – 1

Sumo Deadlift High Pull (95/65)

TTB

* 30 DU After Each Set of TTB

Sport:

10 – 1

Sumo Deadlift High Pull (77/55)

TTB

* 20 DU After Each Set of TTB

Fitness:

10 – 1

Sumo Deadlift High Pull

HKR

* 40 SU After Each Set of HKR