WOD - 09/10/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat/Cow

5 Prone Swimmers

2 Min Double Chest Stretch

5 Prone Swimmers

10 Seated Scapular Wall Slides

90s Couch Stretch (EL)

90s Hamstring Stretch against Rig (EL)

Metcon

Fire Corn (Time)

3 Rounds

25 Burpees

25 Sumo Deadlift High Pulls

2 Rounds

50 Double Unders

50 Sit Ups

1 Round

75 Cal Bike

75 Thrusters

C.(75/55)

S. (65/45) 3 Rds 20/20, 2 Rds 45/45, 1 Round 60/60

F. (45/35) 3 Rds 15/15, 2 Rds 40/40, 1 Round 50/50

Strength

Front Squat (5 Rep Max )