WOD - 08/22/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds

10 Lu Raise + 8 Y’s + 6 Row W Press

10 Band Pull Aparts

5 Pass Throughs (Bottom of Squat)

Into:

1:00 Wrist Opener on Floor

1:00 Hip 90-90s

1:00 Calf Stretch

1:30 Double Chest Stretch

1:00 Tricep Stretch

Metcon

Metcon (2 Rounds for reps)

Comp:

AMRAP 8

8 Wall Balls (30/20)

8 KB Swings (70/55)

8 Box Jumps (30/24)

@ 8 Min Mark

Rest 2 Minutes

@ 10 Min Mark

AMRAP 8

4 Ring Muscle Ups

4 Wall Walks

40 Double Unders

Sport:

AMRAP 8

8 Wall Balls (20/14)

8 KB Swings (55/35)

8 Box Jumps (24/20)

@ 8 Min Mark

Rest 2 Minutes

@ 10 Min Mark

AMRAP 8

4 Bar Muscle Ups or 8 C2B Pull Ups

4 Wall Walks

40 Double Unders

Fitness:

AMRAP 8

8 Wall Balls

8 KB Swings

8 Box Jumps

@ 8 Min Mark

Rest 2 Minutes

@ 10 Min Mark

AMRAP 8

8 Pull Ups or Pull Up Practice

4 Wall Walks* or Inch Worm + Push Up

80 Single Unders

* As High as Comfortable for Wall Walks

Strength

Optional: complete before or after class

Back Squat (5/5/3/3/3/1/1/1)

Build to a heavy single