WOD - 08/27/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Banded Samson Stretch (EL)

90s Banded Hamstring Distraction (EL)

2 Min Double Chest Stretch

90s Couch Stretch (EL)

90s Pigeon Stretch (EL)

Metcon

Metcon (4 Rounds for time)

Comp:

30 Unbroken Wall Balls (20/14)

18/15 Cal Machine

30 Air Squats

15 Pull Ups

Rest 2 Minutes x 4

Sport:

24 Unbroken Wall Balls

16/12 Cal Machine

24 Air Squats

12 Pull Ups

Rest 2 Minutes x 4

* Choose a weight you can do unbroken

Fitness:

20 Unbroken Wall Balls

12/10 Cal Machine

20 Air Squats

10 Pull Ups or Ring Rows

Rest 2 Minutes x 4

* Choose a weight you can do unbroken

Strength

Front Squat (3 x 10)

3 Sets of 10 reps @ 65% 1 RM