WOD - 03/03/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2:00 Feet on Wall

2:00 Wall Split

1:00 Figure 4

1:30 Childs Pose

2:00 Banded Double Lat Stretch

2:00 Banded Samson Stretch

2:00 Banded Internal/External Hip Opener

Metcon

Metcon (Time)

Complete for Time/Quality

10 Calorie Machine

Rest 30s

20 Calorie Machine

Rest 1

30 Calorie Machine

Rest 2

40 Calorie Machine

Rest 3

40 Calorie Machine

Rest 2

30 Calorie Machine

Rest 1

20 Calorie Machine

Rest 30s

10 Calorie Machine

* Use same machine for all calories