WOD - 08/30/2022

12th State CrossFit – CrossFit

View Public Whiteboard

Mobility

2 Rounds:

10 Table Tops

10 Plate Windmills

Into:

2:00 Banded Childs Pose

1:30 Banded Samson Stretch

1:00 Banded Rhomboid Stretch

1:00 Banded Internal Shoulder Mob.

Metcon

Metcon (Time)

Comp

5 Rounds

25/20 Calorie Machine

15 Sumo Deadlift High Pulls (95/65)

10 Ring Dips

Rest 1 Min

Sport

5 Rounds

20/15 Calorie Machine

15 Sumo Deadlift High Pulls (75/55)

10 Ring Dips or Box Dips

Rest 1 Min

Fitness

5 Rounds

20/15 Calorie Machine

15 Sumo Deadlift High Pulls (65/45)

10 Box Dips

Rest 1 Min