, 06/23/2021 - 12th State Crossfit

WOD - 06/23/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Quad Smash with KB (EL)

90s Kneeling KB Calf Stretch (EL)

10 Prone Swimmers

2 Min Prone Lat Stretch

2 Min Double Chest Stretch

COMP/SPORT

Back Squat (E2MOM x 6 )

6/6/4/4/2/2 Reps

+

4 Partner Glute Ham Raises

Fitness

Metcon (4 Rounds for reps)

E3MOM x 4

30 Front Foot Elevated Reverse Lunge

(use a 2 – 4 Inch Elevation)

30 Alt Hamstring Sliders

Max Cal Bike (Use for Recovery if Needed)

Metcon

Metcon (Time)

Comp:

For Time

30 C2B Pull Ups

50 KB Swings (55/35)

180 Double Unders

50 KB Swings (55/35)

30 C2B Pull Ups

Sport:

For Time

30 Pull Ups

50 KB Swings (55/35)

120 Double Unders

50 KB Swings (55/35)

30 Pull Ups

Fitness:

For Time

30 Jumping Pull Ups or Ring Rows

50 KB Swings

300 Single Unders

50 KB Swings

30 Junping Pull Ups or Ring Rows

CORE

Metcon (AMRAP – Reps)

For Quality

40, 30, 20, 10

Hollow Rocks

20, 15, 10, 5

Seated Leg Lifts