, 04/01/2022 - 12th State Crossfit

WOD - 04/01/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds:

15 Band Pull Aparts

15 Band Face Pulls

6 Band Pass Throughs

Into:

1:30 Flowing Between Seal, Down Dog and Childs Pose

2:00 Frog Stretch

2:00 Couch Stretch

1:30 Double Banded Lat Stretch

1:30 Banded Internal Shoulder Mob.

1:00 Banded Tricep Stretch (Low Anchor)

Metcon

Swinger Dinger (Time)

2k Row

100 Wall Balls(20/14)

60 Pull Ups

Cap: 20 Min

S: 40 Pull Ups

F: 40 Ring Rows (16/10)