WOD - 02/22/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds:

10 Hand Supported Cossack Stretch(EL)

10 Lizard Rotations (EL)

Into:

1:00 Weighted Butterfly Stretch

1:30 Couch Stretch(EL)

1:30 Banded Rhomboid Stretch

1:30 Childs Pose

2:00 Happy Baby

COMP/SPORT

Back Squat (E2MOM x 6: Climbing )

7 Reps: Climbing to a Heavy Set of 7

+

5 Seated Box Jumps

Fitness

Metcon (4 Rounds for calories)

E3MOM x 4

12 Bulgarian Split Squats (EL)

12 Dead Stop Russian KB Swings

Max Cal Bike

Metcon

Metcon (Time)

For Time:

100m Farmer Carry

20 DB Squats

30 DB Deadlifts

40 Sit Ups

50 Box Jump Overs

40 Sit Ups

30 DB Deadlifts

20 DB Squats

100m Farmer Carry

C. 50s/ 35s

S. 40s /25s

F. DBs of Choice