WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip Airplanes 10 KB Pull Overs Into: 2:00 Banded Internal/External Hip Opener 1:00 Banded Hamstring Mob. 1:00 Banded Frog Stretch 1:00 Forearm Smash 1:00 Wrist Stretch Metcon Metcon (Weight) Comp and Sport For Quality E5MOM x 4 10 KB Box Step Overs (2 KBs) 20 KB…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press 15 Banded Face Pulls Into: 1:00 Foam Roll Lats 1:00 Foam Roll Thoracic Spine 1:00 Kneeling Banded Lat Stretch 1:00 Banded Internal Shoulder Mob 1:00 Double Chest Stretch on Rig Metcon Metcon (AMRAP – Rounds and Reps) Comp AMRAP…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 500m Row (Each) 50 Sit Ups 30 High Box Jumps 20 Bench Press * Split all other reps as needed Solo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 500m Row 25 Sit Ups 15 High Box Jumps 10…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Pull Overs 15 Banded Face Pulls Into: 1:00 Frog Stretch 1:00 Frog Rocks 2:00 Lizard Pose 1:00 Cat Cows 2:00 Straddle Stretch Metcon Metcon (Time) Comp 4 Rounds 4 Rounds of Holleyman 1 Round of Shiltz Rest 1 Minute Holleyman = 5 Wall Balls 3…

12th State CrossFit – CrossFit Mobility 2:00 Straddle Stretch 1:00 Seated Hamstring Stretch 1:00 Butterfly 1:00 Lizard Pose 1:00 Twisted Lizard 1:00 Seal 1:00 Scorpion Stretch Metcon (2 Rounds for calories) 12 Minutes Max Cal Bike E3MOM: 80 Ft Hand Over Hand Sled Pull Rest 3 Minutes 12 Minutes Max Cal Row E3MOM: 20 Pistols…

12th State CrossFit – CrossFit Mobility 2 Rounds 12 Bird Dogs 12 Dead Bugs :30 Dead Hang from Rig (Supinated) Into: 2:00 Banded Internal/External Hip Opener 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Scorpion Stretch Metcon Metcon (3 Rounds for time) Comp EMOM 5 1. 18/15 Calorie Machine 2. 5 Sandbag Cleans 3. 10…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip Airplanes 10 Lu Raises Into: 1:00 Foam Roll Lat 1:00 Prayer Stretch on Roller 1:00 Foam Roll Calf 1:00 Down Dog Calf March 3:00 Legs up w/ Breath Focus Metcon For Quality (Weight) Comp For Quality E6MOM x 4 100m Farmers Carry 20m HS Walk…

12th State CrossFit – CrossFit Mobility 2 Rounds :30 Max Tib Raises 12 Wall Angels Into: 2:00 Chest Stretch on Rig 1:00 Tricep Stretch on Rig 1:00 Calf Stretch 2:00 Couch Stretch COMP/SPORT 8:00 To Find a Heavy Snatch Rest 2:00 Begin AMRAP 20 Snatch 8:00 To Find a Heavy Snatch Fitness AMRAP 4 x…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 30 Partner Wall Balls 30/20 Calorie Machine (Split as Needed) 15 Syncro Power Cleans / Syncro Power Snatches 15 Shuttle Runs (Split as Needed) * Each Round will rotate between Power Cleans and Power Snatches Comp:135/95 Sport:115/75 Fitness: Weight of…