WOD - 05/11/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 SL Bent Knee Calf Raises (EL)

20 Hip 90-90s

5 Jefferson Curls (Only Bodyweight)

Into:

1:30 Weighted Ankle Mob

1:30 Hand Supported Cossack Stretch

2:00 Childs Pose

1:00 Seal Stretch

COMP/SPORT

Back Squat (E3MOM x 5 )

E3MOM x 5

5/5/3/3/1: 80,82.5,85, 87.5, 90

C. Squat

S. Squat + 12 KB Front Rack March (6 Steps Each Leg)

Fitness

Metcon (4 Rounds for reps)

E3MOM x 4

10 KB Front Rack Lunges

20 KB Walking Death March (10 Each Leg)

10 Double KB Front Rack Squats

Recovery Bike

Metcon

Metcon (Weight)

Comp:

EMOM x 12

1. 16 Box Jump Overs

2. 2 Squat Cleans 75% of 1RM

Sport:

EMOM x 12

1. 14 Box Jump Overs

2. 2 Cleans 75% of 1RM

Fitness:

EMOM x 12

1. 14 Box Step Overs

2. 2 Cleans