WOD - 09/20/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds

10 SL RDL (Light)

12 SL Calf Raise

15 Tib Raises

Into:

1:30 Couch Stretch

1:00 Pigeon Stretch

1:00 Down Dog Calf March

1:00 Hand Supported Cossack Stretch

1:00 Lizard Stretch

COMP/SPORT

Back Squat (E3MOM x 5)

6 Back Squats +

6 Partner Glute Ham Raises

*Build to Heavy 6

Fitness

Metcon (3 Rounds for reps)

E5MOM x 3

20 Cyclist Squats

20 Alt Hamstring Sliders

150 Ft Plate Push

20 Alt Hamstring Sliders

Metcon

Metcon (Time)

Comp

Buy In: 400m Run

Into

4 Rounds

12 Back Rack Reverse Lunges (115/75)

12 Box Jump Overs

Into

Cash Out: 400m Run

Sport

Buy In: 400m Run

Into

4 Rounds

12 Back Rack Reverse Lunges (95/65)

12 Box Jump Overs

Into

Cash Out: 400m Run

Fitness

Buy In: 400m Run

Into

4 Rounds

12 Back Rack Reverse Lunges

12 Box Step Overs

Into

Cash Out: 400m Run

Next Level

Metcon (Weight)

Stability: Holds

4 Rounds for Quality

40s Suitcase March (Left Arm)

40s Face Up Chinese Plank

40s Suitcase March (Right Arm)

40 Hollow Rocks