WOD - 07/06/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 Lu Raises + 8 Ys + 6 Row W Press

5 Prone Swimmers

Into:

1:00 Banded Internal Shoulder Mob.

1:30 Banded Lat Stretch

1:00 Banded Rhomboid Stretch

2:00 Double Chest Stretch

COMP/SPORT

Bench Press (E2MOM x 5 )

10,8,6,4,2

Building to a Heavy Double

* Start 5- 10 lbs heavier than you did last week and build to 5 -10 lbs heavier than you did last week

Fitness

Metcon (Weight)

EMOM 10 : Alternating

1. 8 Single Arm DB Push Press RA

+ Max Chinese Plank : Face Down

2. 8 Single Arm DB Push Press LA

+ Max Chinese Plank : Face Up

Metcon

Metcon (Time)

Comp:

Buy In: 1k Run

Then

15 Burpee Bar Muscle Ups

30 Strict HSPU

30 Cleans (135/95)

150 Double Unders

Sport:

Buy In: 1k Run

Then

15 Burpee C2B Pull Ups

30 HSPU

30 Cleans (115/75)

150 Double Unders

Fitness:

Buy In: 1k Run

Then

15 Burpee Pull Ups

30 Box HSPU or Z – Press

30 Cleans

300 Single Unders