WOD - CrossFit – Fri, Nov 11

12th State CrossFit – CrossFit

Mobility

2 Rounds

10 Hand Supported Hip Airplanes

20 Hip 90-90s

10 Prone Swimmers

Into:

1:30 Happy Baby

1:00 Lizard Pose

1:00 Flow from Seal to Down Dog

1:30 Double Chest Stretch on Rig

COMP/SPORT

E2MOM x 8

Bench Press (8 x 5)

*Same Weight Across

Deadlift (8 x 5
)

*Same Weight Across

Fitness

Metcon (AMRAP – Reps)

E2MOM x 8 : alt

1. 20/15 Cal Row + Max Ham Curls on Rower

2. 20/15 Cal Bike + Max HR Push Ups

Metcon

Metcon (4 Rounds for time)

Comp

E3MOM x 4

17/15 Cal Bike

10 Sumo Deadlift High Pulls (95/65)

5 Ring Muscle Ups

Sport

E3MOM x 4

15/12 Cal Bike

10 Sumo Deadlift High Pulls (75/55)

10 C2B Pull Ups

Fitness

E3MOM x 4

12/10 Cal Bike

10 Sumo Deadlift High Pulls

10 Pull Ups or Ring Rows

Next Level

Metcon (Checkmark)

4 Sets for Quality

10 Challenging Ring Rows

10 Strict Dips

20s L-Sit Hold

*Elevate Feet and Weight on Lap for Ring Rows To Increase Difficulty

*Weighted Strict Dips if 10 is Easy