WOD - CrossFit – Mon, Dec 12

12th State CrossFit – CrossFit

Mobility

2 Rounds

12 KB Pull Overs (On Bench)

15 T Spine Ext Over Foam Roller

20 Weighted Ankle Rocks (10 Ea.)

Into

1:30 Banded Lat Stretch

1:00 Banded Internal Shoulder Mob.

1:30 Banded Internal/External Hip Mob.

1:30 Banded Samson Stretch

COMP/SPORT

Front Squat

E2MOM x 4

1 FS @ 90% 1RM Front Squat

*Same Weight Across

Front Squat + Jerk

E2MOM x 4

1 FS + 1 Split Jerk @ 90% 1RM Jerk

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30/20 Cal Row

20 KB Side Bends Right Arm

10 KB Squat Clean Thrusters Right Arm

150ft Farmers Carry

20 KB Side Bends Left Arm

10 KB Squat Clean Thrusters Left Arm

* Switch arms you start with each round

Metcon

Metcon (Time)

Comp

For Time

35/30 Cal Bike

30 Jerks (135/95)

30 Front Squats

30 Hang Cleans

Sport

For Time

30/25 Cal Bike

30 Jerks (115/75)

30 Front Squats

30 Hang Cleans

Fitness

For Time

25/20 Cal Bike

30 Jerks

30 Front Squats

30 Hang Cleans

* Weight of Choice