WODs

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Straddle Stretch 1:00 Childs Pose 1:00 Forearm Stretch 1:00 Twisted Lizard Metcon (AMRAP – Rounds and Reps) AMRAP 30 30 Calorie Row 30 Toes to Rings 300ft Backward Sled Drag 30 Air Squats 30 Calorie Bike

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises 20 Dead Bugs Into: 1:00 Barbell Trap Smash 1:00 Barbell Forearm Smash 1:00 Sleeper Stretch 2:00 Double Chest Opener on Rig COMP/SPORT Hang Clean E2MOM x 5 Build to a heavy set of 3 Fitness Metcon (4 Rounds for reps) E3MOM x 4 500/400m…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Halos in Lunge Position (Each Direction) 10 KB Pull Overs Into: 2:00 Banded Samson Stretch 1:00 Banded Hamstring Mob. 1:00 Banded Pigeon 1:00 Banded Lat Stretch 2:00 Double Chest Opener on Rig Metcon Metcon (Time) Comp 21 – 15 – 9 Front Squats (135/95) Ring Dips…

12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 10 SL Calf Raise Into: 2:00 Couch Stretch 2:00 Frog Stretch 1:00 Childs Pose 1:00 Pigeon Pose Metcon Metcon (Time) 100 Double Unders 90 Sit Ups 800m Run 70 Double Unders 60 Double DB Step Ups 500m Row 40 Double Unders 30 Burpee…

12th State CrossFit – CrossFit Shelby 2023 (Time) Buy In: 1 Mile Run Into: 5 Rounds 7 Ring Muscle Ups 7 Sandbag Cleans 14 Sandbag Squats 14 Burpee Box Get Overs (40 Inches) Cash Out: 1 Mile Run * split all work as needed Comp: As written Sport: Bar Muscle Ups Fitness: Pulling Variation of…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Slow Jefferson Curls 10 Hip Airplanes Into: 2:00 Banded Samson Stretch 1:00 Banded Frog Stretch 1:00 Banded Internal/External Hip Opener 1:00 Scorpion Stretch Metcon (Weight) Comp E3MOM x 10 5 Deadlifts 10 Bar Facing Burpees 15/12 Cal Machine * Climb to a heavy set of 5…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Wall Squat 1:00 Cobra Stretch 2:00 Childs Pose 1:00 Pigeon Pose Metcon Metcon (Time) 2 Rounds for Time 1k Row 100 Sit ups 2k Bike 200ft Plate Push

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Pull Overs 5 Weighted Prone Swimmers Into: 1:00 Double Chest Stretch on Rig 1:00 Lat Stretch on Rig 2:00 Couch Stretch 2:00 Frog Stretch Metcon Metcon (Weight) Comp For Quality E5MOM x 4 10 DB Bench Press AHAP 20 Renegade Rows 300ft Sandbag Carry 40…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Band Pull Aparts 10 Lu Raises Into: 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Pec Smash 1:00 Lat Roll Metcon Metcon (Time) Comp 50/40 Calorie Row 40 Push Press (95/65) 30 Toes 2 Bar 20 Box Jumps 10 Burpee Bar Muscle Ups 20…