WOD - 06/10/2022

12th State CrossFit – CrossFit

View Public Whiteboard

Mobility

2 Rounds:

5 Jefferson Curls (Light)

10 Table Tops

5 Prone Swimmers

Into:

2:00 Banded Frog Stretch

2:00 Banded Childs Pose

1:30 Banded Internal/External Hip Mob

2:00 Banded Lat Stretch

1:00 Banded Internal Shoulder Mob.

Metcon

Metcon (8 Rounds for time)

Comp:

Every 2:30 x 8

3 Muscle Ups

5 Deadlifts (225/155)

15/12 Cal Machine

Sport:

Every 2:30 x 8

5 C2B Pull ups

5 Deadlifts (185/135)

15/12 Cal Machine

Fitness:

Every 2:30 x 8

5 Pull ups or Ring Rows

5 Deadlifts

12/10 Cal Machine