WOD - 07/08/2022

12th State CrossFit – CrossFit

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Mobility

“2 Rounds:

12 Band Pull Aparts

15 KB Pullovers

Into:

1:00 Bent Knee Calf Stretch

1:00 Straight Leg Calf Stretch

1:30 Banded Frog Stretch

1:30 Banded Childs Pose

1:30 Banded Lat Stretch

1:00 Double Chest Stretch”

Metcon

Metcon (5 Rounds for reps)

Comp:

EMOM 25

1. 200m Run

2. 16 Sandbag Bear Hug Lunges

3. 12 Ring Dips

4. 25 Sit Ups

5. Rest

Sport:

EMOM 25

1. 200m Run

2. 16 Sandbag Bear Hug Lunges

3. 8 – 10 Box Dips or Ring Dips

4. 25 Sit Ups

5. Rest

Fitness:

EMOM 25

1. 200m Run

2. 16 Sandbag Bear Hug Lunges

3. 8 – 10 Box Dips

4. 20 Sit Ups

5. Rest

*200m Run = 1 Rep