WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Raises (Slow) 20 Banded Lateral Steps w/ Green Band Into: 1:00 Banded Internal/External Hip Opener 1:00 Banded Pigeon Pose 1:00 Banded Samson Stretch 2:00 Banded Wall Squat COMP/SPORT Back Squat E3MOM x 5 3 Reps @ 80%, 80%, 80%, 85%, 90% Bent Knee…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Plate Halos Into: 1:00 Banded Kneeling Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Rhomboid Stretch 1:00 Banded Childs Pose COMP/SPORT Snatch EMOM 15: 1 Snatch @ 55, 60, 65,70,75 65, 70, 75, 80, 85 75, 80, 85, 90, 90+ Fitness Metcon…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 24 200m Partner Barbell Carry (Together) 40 Hang Cleans 60 Toes to Rings 800m Run (Together) C. (115/85) S. (95/65) F. (Weight of Choice) * Split Hang Cleans and Toes to Rings as Needed Solo Metcon Metcon (AMRAP – Rounds…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Open Books 10 Kneeling T-Spine Rotations Into: 1:00 Foam Roll Quads 1:00 Foam Roll Glutes 1:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Weighted Butterfly Stretch COMP/SPORT Deadlift E2MOM x 6 3 Deadlifts + 3 Broad Jump + Box Jump * Reset Hips Every Rep Fitness Metcon…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Calf Smash 1:00 Calf Stretch on Wall 1:00 Rag Doll 1:00 Frog Stretch 1:00 Couch Stretch Aerobic Progression (9 Rounds for time) E4MOM x 9 1. 600m Run 2. 750 Row 3. 1.5k Bike *Recording All 9 Times

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Windmills 15 Pull Overs on Bench Into: 1:00 Chest Stretch on Rig 1:00 Sleeper Stretch 1:00 Pec Smash w/ Ball 1:00 Prayer Stretch on Box Metcon 2:00 Rest Between AMRAPS Metcon (AMRAP – Reps) Comp AMRAP 10 10-15 C2B 15/12 Cal Bike Sport AMRAP 10 8…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Seated Leg Lifts 10 Weighted Straddle Lifts Into: 2:00 Straddle Stretch 2:00 Pigeon Stretch 2:00 Couch Stretch 2:00 Frog Stretch COMP/SPORT Back Squat E3MOM x 5 6 Reps @ 75%, 75%, 75%, 80%, 85% + 6 Partner GHR Fitness Metcon (Weight) E5MOM x 3 :45 Foam…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press 10 PVC Prone Press Outs Into: 1:00 Banded Internal Shoulder Mob. 1:00 Kneeling Banded Lat Stretch 1:00 Banded Wall Squat 1:00 Couch Stretch COMP/SPORT OLY Complex (Weight) Snatch Balance + OHS 7:00 To Build to a Heavy Complex 1:00…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time 100 Calorie Machine 100 DB Push Press 80 Calorie Machine 80 DB Squats 60 Calorie Machine 60 DB Hang Cleans 40 Calorie Machine 40 DB Thrusters 20 Calorie Machine 20 Burpee C2B Pull Up Comp: Bar Muscle Up Fitness: Burpee Pull Up or Jumping…