WOD - 12/10/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Kb Forearm Smash (EA)

90s KB Calf Smash (EL)

90s Half Kneeling Calf Stretch (EL)

90s Pigeon Stretch (EL)

90s Double Chest Stretch

COMP/SPORT

Deadlift (E30s x 10 Minutes )

1 Deadlift @ 80% 1RM

+ 2 Box Jumps @ All at 20″

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Dead Stop KB Swings

24 Toe Touches

12 Calorie Machine

24 Russian Twists

Metcon

Metcon (5 Rounds for time)

Comp:

E3MOM x 5

60 Double Unders

6 Devils Press (50/35)

12 DB Box Step Ups (50/35)

Sport:

E3MOM x 5

50 Double Unders

5 Devils Press (40/25)

10 DB Box Step Ups (40/25)

Fitness:

E3MOM x 5

100 Single Unders

5 Devils Press

10 DB Box Step Ups

* All DB Movements are with 2 DBs

* DB Box Step Overs are held in Farmer Carry Hold

Strength

Bench Press (E3MOM x 5 )

10/8/6/4/2

* Work to a Heavy Double

* We max out next week