WOD - 07/29/2022

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. 50ft Sandbag Carry + 8 Bear Hug Sandbag Squats +

50ft Sandbag Carry

3. 4 Wall Walks

4. 15 – 20 C2B Pull Ups

5. Rest

Sport

EMOM 25

1.200m Run

2. 50ft Sandbag Carry + 6 Bear Hug Sandbag Squats +

50ft Sandbag Carry

3. 3 Wall Walks

4. 10 – 15 C2B Pull Ups

5. Rest

Fitness

EMOM 25

1. 200m Run

2. 50ft Sandbag Carry + 4 Bear Hug Sandbag Squats +

50ft Sandbag Carry

3. 3 Inch Worm + Push Up

4. 8 -12 Pull Ups Practice or C2B Practice

5. Rest