, 03/18/2021 - 12th State Crossfit

WOD - 03/18/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Min Running Clock

(Back on Floor )

2 Min Legs Up on Wall

2 Min Wall Split

1 Min Figure 4 Left Leg

1 Min Figure 4 Right Leg

(Seated Position)

1 Min Seated Side Straddle Stretch: Each Side x 2

Metcon

Metcon (Time)

For Time:

50 – 40 -30-20-10

Calorie Machine

* Accumulate Plank between each set of Calories

C. 2 Min Between Each Set

S. 90s Between Each Set

F. 1 Min Between Each Set

Home WOD

5k Run (Time)

Max Effort 5k Run
For Max Effort or Not