WOD - 09/24/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Banded Shoulder Distraction (EA)

90s Banded Lat Stretch

(EA)

2 Min Double Chest Stretch

2 Min Couch Stretch (EL)

COMP/SPORT

E2MOM x 7

5 Deadlift

+

5 Bench Press

Deadlift (E2MOM x 7)

Bench Press (E2MOM x 7)

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 KB Sumo Deadlift High Pull

10 KB Close Grip Floor Press

200m Row or 400m Bike

20/20

400m Row or 800m Bike

30/30

600m Row or 1200m Bike

…….

* Each 100m Row/200m Bike counts as a rep

Metcon

Metcon (Time)

Comp:

3 Rounds

30 Sit Ups

20 KB Swings (70/55)

15 HSPU

Sport:

3 Rounds

30 Sit Ups

20 KB Swings (55/35)

10 HSPU

Fitness:

3 Rounds

30 Sit Ups

20 KB Swings

10 Z – Press or Box HSPU

Rump and Pump

Metcon (No Measure)

Buns

3 Rounds for Quality

20 Elevated Goblet Curtsy Lunge (Total)

20 DB Weighted Glute Bridge

20 Elevated Cyclist Goblet Squat

* for Elevated position use one 35 or 45lb plate