WOD - 04/30/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

90s Min Pigeon Stretch (EL)

90s Couch Stretch (EL)

90s Hamstring Stretch off Box (EL)

90s Prone Lat Stretch on Box

90s Double Chest Stretch


Front Squat (E2MOM x 5)

5 Reps

@65%, 67.5%, 70%, 72.5%, 75%

Back Squat (E2MOM x 5 )

5 Reps

@65%, 67.5%, 70%, 72.5%, 75%


Metcon (AMRAP – Rounds and Reps)


1k Bike

75 Step Ups

50 Double Unders or 100 Singles

25 Hanging Straight Leg Raises


Metcon (Time)

100 Calorie Machinie

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.