WODs

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 On Wall 2:00 Straddle 1:00 Seated Hamstring Stretch (EL) 1:00 Scorpion Stretch 1:00 Seal 1:00 Childs Pose Aerobic Progression (3 Rounds for time) E9MOM x 3 400m Run 500m Row 1k Bike

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Ts + 8 Ys + 6 Row W Press Into: 1:00 Wall Hinge 1:00 Chest Stretch on Wall 1:00 Sleeper Stretch 1:00 PVC Pipe External Shoulder Rotation EMOM 24 (AMRAP – Reps) Comp EMOM 24 1. 25 Sit Ups 2. 12 – 15…

12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hip 90-90s w/ Reach 20 T-Spine Ext. Over Roller Into: 1:00 Banded Samson Stretch 1:00 Banded Internal/External Hip Opener 1:00 Hand Supported Cossack Stretch 1:00 Chest Stretch on Rig COMP/SPORT Back Squat E3MOM x 5 Back Squat 6 Reps @70%, 70%, 70%, 75%, 80% + 10…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Straight Arm Banded Pull Downs 15 Face Pulls Into: 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 2:00 Couch Stretch 2:00 Frog Stretch COMP/SPORT Snatch Grip Push Jerk + OHS (Weight) 7:00 Work Up To Heavy Double Rest 1:00 Snatch EMOM 7 1 Snatch…

12th State CrossFit – CrossFit Metcon Metcon (Time) Partner Buy In: P1: 200m Farmers Carry P2: 60 Sit ups Into 12 Rounds (ABA Style) 6 Single Arm DB Hang Clean and Jerks (RA) 8/6 Calorie Machine 6 Single Arm DB Hang Clean and Jerks (LA) Into Cash Out P2: 200m Farmers Carry P1: 60 Sit…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Jefferson Curls 10 Pull Apart + Face Pull (On Rig) Into: 2:00 Couch Stretch 1:00 Ragdoll 2:00 Straddle Stretch 1:00 Chest Stretch on Rig 1:00 Tricep Stretch on Rig Deadlift E2MOM x 6 3 Deadlifts + 3 Broad Jumps * Reset Hips Every Rep Fitness Metcon…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 2:00 Couch Stretch 1:00 Lizard Stretch 1:00 Pigeon Pose 1:00 Calf Smash 1-time exercise (9 Rounds for time) E3MOM x 9 Alt 1. 400m Run 2. 500m Row 3. 1k Bike *Recording All 9 Rounds

12th State CrossFit – CrossFit Mobility 2 Rounds 25 Tib Raises 10 Hand Supported Hip Airplanes Into: 1:00 Straight Leg Calf Stretch 1:00 Bent Knee Calf Stretch 1:00 Boot Strappers 1:00 Hand Supported Cossack Squats Metcon EMOM Metcon (AMRAP – Reps) Comp EMOM 24 1. 200m Run 2. 15 – 20 Toes to Bar 3….

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 6 Back Squats 65%, 65%, 65%, 70%, 75% + 12…