WOD - 05/04/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

20 Hip 90-90s

20 Down Dog Calf March

5 Prone Swimmers

Into:

1:00 Weighted Ankle Mob.

2:00 Happy Baby

2:00 Childs Pose

1:30 Double Chest Stretch

COMP/SPORT

Front Squat (E3MOM x 5 )

5 @ 75

5 @ 77.5

3 @ 80

3 @ 82.5

1 @ 85

Sport: 15 Banded Hamstring Curls after Each Set

Fitness

Metcon (4 Rounds for reps)

E4MOM x 4

12 Front Foot Elevated DB Split Squats (EL)

16 Banded Sissy Squats (Green Band)

24 Banded Good Mornings (Green Band)

Recovery Bike

Metcon

Metcon (6 Rounds for weight)

Comp:

EMOM 12

1. 65 Double Unders

2. 2 Squat Snatches @ 75% 1 RM

Sport:

EMOM 12

1. 45 Double Unders

2. 2 Snatches @ 75% 1RM

Fitness:

EMOM 12

1. 90 Single Unders

2. 2 Snatches