, 09/30/2022 - 12th State Crossfit

WOD - 09/30/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds

16 Dead Bugs

20 Thoracic Ext. Over Foam Roller

Into:

1:30 Banded Internal Shoulder Mob.

1:30 Banded Tricep Stretch

1:30 Banded Internal/External Hip Opener

1:30 Banded Samson Stretch

COMP/SPORT

Deadlift (E2MOM X 6)

3 Banded Deadlifts

*Blue or Green Band

* Reset Hips at the Bottom

Fitness

Metcon (Weight)

EMOM 12

1. 12/10 Cal Machine

2. 12 KB Banded Sumo Deadlifts

3. 16 Renegade Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Comp

4 Minutes Work : 1 Min Rest x 3

5 Muscle Ups

10 DB Burpee Deadlifts (50/35)

15 Box Jump Overs

20 Sit Ups

Sport

4 Minutes Work : 1 Min Rest x 3

5 Bar Muscle Ups or 10 C2B Pull Ups

10 DB Burpee Deadlifts (40/25)

15 Box Jump Overs

20 Sit Ups

Fitness

4 Minutes Work : 1 Min Rest x 3

10 Pull Ups or Jumping Pull Ups

10 DB Burpee Deadlifts

15 Box StepĀ Overs

20 Sit Ups