WOD - 04/24/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

90s Hamstring Stretch on Rig (EL)

2 Min Double Chest Stretch

1 min Alt Scorpion

1 Min Alt Iron Cross

2 Min Wall Split

90s Couch Stretch (EL)


Metcon (Time)

With A Partner

5k on Rower

P1 – Start on rower

P2 – Complete

5 Burpees Over Rower

10 KB Sumo Deadlift High Pulls

15 Box Jumps

20 Sit ups

When partner 2 finishes with the work partnera switch until 5k is complete

C. (70/55)

S. (55/35)

F. (44/26)

Metcon (Time)


2.5K on Rower


5 Burpees Over Rower

10KB Sumo Deadlift High Pulls

15 Box Jumps

20 Sit Ups

* Start on Rower

C. (70/55)

S. (55/35)

F. (44/26)

Ounces of Water (yesterday)

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.