WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Pull Overs 10 KB Halos 20 Frog Rocks Into: 1:00 Banded Kneeling Lat Stretch 1:00 Banded Tricep Stretch 2:00 Childs Pose 2:00 Forearm Smash w/ BB COMP/SPORT 25:00 Running Clock Snatch 12 Minute Snatch Wave 70,75,80,85 75,80,85,90 80,85,90,90+ Rest 1 Clean and Jerk 12 Minute…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 (ABA) 200m Run 20 Plate Ground to OH 20 Plate OH Walking Lunges Rest 2 AMRAP 8 P1. 20/15 Calorie Bike P2. Max Backward Sled Drag Rest 2 AMRAP 8 (ABA) 10/8 Calorie Row 10 Double DB Step Ups 10…

12th State CrossFit – CrossFit Mobility 2 Rounds 16 Hip 90-90s w/ Reach 20 Front Rack Openers on Bench Into: 2:00 Couch Stretch on Bench 1:30 Prayer Stretch on Bench 1:00 Forearm Stretch on Ground 1:00 Forearm Smash w/ Barbell 2:00 Double Chest Stretch COMP/SPORT Front Squat E2MOM x 6 3 Front Squats @ 70%,…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Couch Stretch 2:00 Straddle Stretch 1:00 Seated Hamstring Stretch 1:00 Bottom of Squat 1:30 Forearm Stretch on Ground 1:00 Childs Pose Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 1k Row 50 Sit Ups 500m Row 25 Toes to Rings

12th State CrossFit – CrossFit Mobility 2 Rounds 15 T-Spine Ext. Over Foam Roller 15 Wall Hinges Into: 1:00 Sink Stretch 2:00 Double Chest Stretch 1:00 Kneeling Banded SA Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) COMP/SPORT Metcon (AMRAP – Reps) Comp EMOM 10 8 – 10 Dips Sport EMOM 10 6 – 8…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow and Controlled) 10 Back Ext. on GHD Into: 2:00 Couch Stretch 2:00 Frog Stretch 1:00 Scorpion Stretch 2:00 Childs Pose COMP/SPORT Back Squat E2MOM x 6 2 Back Squats @ 85% + 3 Kneeling Jumps + 3 Band Assisted Fitness Metcon…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Prone Press Outs 10 Face Pulls 10 Straight Arm Pull Downs(Emphasis on OH stretch) Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Pose 2:00 Upper Back Foam Roll + Ext. 1:00 Front Rack Stretch on Ground COMP/SPORT 25:00 Running Clock Snatch (Snatch Waves) EMOM 12…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 1k Row (Both) 50 Slamballs (Split As Needed) 25 Syncro Burpees 50 Sit Ups (Split as Needed) Solo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 1k Row 25 Slamballs 25 Burpees 25 Sit Ups

12th State CrossFit – CrossFit Mobility 2 Rounds 20 T-Spine Ext. On Foam Roller 10 Thread The Needle Into: 1:30 Calf Roll 1:00 Down Dog Calf March 1:00 Bottom of Squat 2:00 Banded Squat on Wall COMP/SPORT Front Squat E2MOM x 6 3 1 and 1/4 Front Squats Fitness Metcon (3 Rounds for time) E4MOM…