WOD - 07/22/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

5 Jefferson Curls

20 Hip 90-90s

Into:

1:30 Banded Samson Stretch

1:30 Banded Hamstring Mob.

1:30 Banded Internal/External Hip Mob.

1:30 Banded Lat Stretch

Metcon

Metcon (5 Rounds for reps)

Comp:

EMOM 25

1. 15/12 Calorie Machine

2. 50ft Sandbag Carry + 5 Sandbag Cleans + 50ft Carry

3. 12 – 16 Pistols

4. 6 -8 Bar Muscle Ups

5. Rest

Sport:

EMOM 25

1.15/12 Calorie Machine

2. 50ft Sandbag Carry + 3- 5 Sandbag Cleans + 50ft Sandbag Carry

3. 12 – 16 Pistols Scales

4. 3 – 5 Bar Muscle Ups

Or 10 C2B Pull Ups

5. Rest

Fitness:

EMOM 25

1. 12/10 Calorie Machine

2. 50ft Sandbag Carry + 3 – 5 Sandbag Cleans + 50ft Sandbag Carry

3. 12 – 16 Pistol Scales

4. Pull Up Practice or 15 Ring Rows

5. Rest