WOD - 03/01/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds:

20 Tibialis Raises

20 Hip 90-90s

Into:

2:00 Banded Samson Stretch

1:30 Banded Hamstring Stretch

2:00 Banded Frog

1:00 Banded Rhomboid Stretch

COMP/SPORT

Back Squat (E2MOM x 6 )

5 Reps: Climbing

+

5 Broad Jumps

Fitness

Metcon (4 Rounds for distance)

E3MOM x 4

25 Cyclist Squats

25 Hamstring Curl on Rower

Recovery Row for Meters

Metcon

Metcon (Time)

Comp:

For Time

800 M Run

60 Walking Lunges

40 Russian KB Swings (70/55)

20 Strict HSPU

40 Russian KB Swings

60 Walking Lunges

800m Run

Sport:

For Time

600 M Run

60 Walking Lunges

40 Russian KB Swings (55/35)

20 HSPU

40 Russian KB Swings

60 Walking Lunges

600m Run

Fitness:

For Time

600 M Run

60 Walking Lunges

40 Russian KB Swings

20 Box HSPU or Z-Press

40 Russian KB Swings

60 Walking Lunges

600m Run