WOD - CrossFit – Fri, Dec 9

12th State CrossFit – CrossFit

Mobility

2 Rounds

10 Halos

16 Dead Bugs

20 Tib Raises

Into:

1:30 Banded Hamstring Mob.

1:00 Banded Internal/External Hip Mob.

1:00 Banded Internal Shoulder Mob.

1:00 Banded Lat Stretch

COMP/SPORT

Bench Press (8 x 4)

E2MOM w/ Deadlift

Deadlift (8 x 4)

E2MOM w/ Bench Press

Fitness

Metcon (AMRAP – Reps)

E2MOM. x 8 Alt.

20/15 Cal Bike + Max Sandbag Good Morning

20/15 Cal Row + Max Banded Push Up

* Red band

*Use a Box If Needed

Metcon

Metcon (4 Rounds for time)

Comp

E3MOM x 4

200m Run

12 Ring Dips

9 Deadlifts (275/195)

Sport

E3MOM x 4

200m Run

9 Dips or Box Dips

6 Deadlifts (225/155)

Fitness

E3MOM x 4

200m Run

9 Box Dips

6 Deadlifts

Next Level

Metcon (No Measure)

C : 3 Sets 30 Ft HSW to Walk

Into

Max Strict HSPU + Max Kipping HSPU * Rest 2- 3 Minutes between sets

S: 15 Minutes HS Walk Practice

* Goal is to see if you can beat your numbers from last Friday