, 07/28/2022 - 12th State Crossfit

WOD - 07/28/2022

12th State CrossFit – CrossFit

Mobility

2:00 Legs on Wall

2:00 Wall Split

1:00 Down Dog Calf March

1:00 Lizard Pose

1:30 Couch Stretch

2:00 Flow Between Seal, Down Dog & Childs Pose

Metcon

Metcon (4 Rounds for time)

Groups of 4

4 Rounds

15/12 Cal C2 Bike Sprint

100 Ft Banded Running

8 Squat Jumps * partner hold band around waist while jumping

100 Ft Banded Running

8 Squat Jumps

C. 18/15

F. 12/10

Metcon

Metcon (Distance)

@30:00

12 Min Cool Down

Row, Run or Bike