WOD - CrossFit – Tue, Jan 24

12th State CrossFit – CrossFit

Mobility

2 Rounds

15 T Spine Ext. Over Foam Roller

10 KB Halos (Ea. Direction)

Into:

1:30 Forearm Smash w/ BB

1:30 Flow Between Cat Cow

1:00 Prone Rhomboid Stretch

1:30 Lizard Stretch

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

1 Farmers Carry

2 Devils Press

3 Pull Ups

2 Farmers Carry

4 Devils Press

6 Pull Ups

3/6/9

4/8/12

Rest 2 Minutes

@9 Min Mark

Work Back with 7 minute cap

Comp: (50/35)

Sport: (40/25)

Fitness: Weight of Choice,

Jumping Pull Ups

*Farmers Carry is 25 Ft Down and Back

*Farmers Carry increases by 1 Rep

*Devils Press increases by 2 Reps

*Pull Ups increase by 3 Reps

@17:00 Mark (4 Rounds for time)

E3MOM x 4

Bike Row or Run

500 Row

1k Bike

400 Run

Next Level

Metcon (AMRAP – Reps)

EMOM 35

1. 8 Shuttle Runs

2. 20 Slam Balls * On a Mat or Turf

3. 8 Shuttle Runs

4. 75ft Heavy Sled Push

5. Rest