WOD - 07/21/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Legs Up on Wall

2 Min Wall Split

2 MIn Couch Stretch (EL)

2 Min Hamstring Stretch (EL)

COMP/SPORT

Back Squat (1 Rep Max )

Fitness

Metcon (4 Rounds for reps)

E4MOM x 4

10 Goblet Bulgarian Split Squat (EL)

20 Russian KB Swing

Recovery Bike

* feel free to use 2 different size Kbs

Metcon

Krace (Time)

Comp:

5 Rounds

30 Wall Balls (20/14)

6 Clean and Jerks (135/95)

Sport:

5 Rounds

30 Wall Balls (20/14)

6 Clean and Jerks (115/75)

Fitness:

5 Rounds

30 Wall Balls

6 Clean and Jerks

CORE

Metcon (3 Rounds for reps)

EMOM 12

1. 45s Chinese Plank

2. Max Banded Good Mornings

2. 25 – 30 Hollow Rocks

3. Max Sit Ups

* Record max reps per round