WOD - 04/02/2021

12th State CrossFit – CrossFit

View Public Whiteboard


Metcon (No Measure)

90s Hamstring Stretch Against Rig (EL)

1 Min Calf Smash (Right Leg)

90s Kb Kneeling Calf Stretch (Right Leg)

1 Min KB Calf Smash (Left Leg)

90s KB Kneeling Calf Stretch (Left Leg)

2 Min Double Chest Stretch

Party of 5 (Time)

For Time

5 Rounds of Nate

4 Rounds of Karabel

3 rounds of Fortitude

2 Rounds of Kelly

1 Round of Eva

40 Min Cap

Scale weight as needed
Nate = 2 Muscle Ups, 4 HSPU, 8 KBS (70/55)

2 Burpee Pull Ups = 2 Muscle Ups

Karabel = 3 Snatches (135/95), 15 Wall Balls (20/14)

Fortitude= 15 Cal Machine + 15 Burpees

Kelly = 400m Run, 30 Box Jumps (24/20), 30 Wall Balls (20/14)

Eva = 800m Run, 30 KBS (70/55), 30 Pull Ups

Ounces of water (AMRAP – Reps)

Record your total from yesterday!

Goal: 60-80 oz per day

Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent unwanted weight gain, and stave off chronic disease. Make this one small change to put yourself on a healthier path this month!

**Note: It is actually possible to drink too much water. Rapid excessive consumption can lead to low sodium levels which can be harmful. 60-80 oz per day is a good target range.