WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Halos 15 Face Pulls Into: 1:00 Banded Internal Shoulder Mob. 1:00 Kneeling Lat Stretch 1:00 Lat Foam Roll 1:00 Wall Hinge 1:00 Double Chest Stretch On Rig COMP/SPORT EMOM 10 Gymnastics Pull (AMRAP – Reps) Comp 2-4 Bar Muscle Ups Sport 5-7 C2B Pull Ups…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Ankle Mobs. 20 Frog Rocks Into: 2:00 Quad Smash 1:00 Twisted Lizard 1:00 Hand Supported Cossack Squat 1:00 Cross Legged Hamstring Stretch COMP/SPORT Back Squat E2MOM x 6 4 Back Squats @ 80% + 3 Weighted Box Jumps 3 Unweighted Box Jumps Fitness Metcon (Weight)…

12th State CrossFit – CrossFit Mobility 2 Rounds 20 Cat Cows 10 Weighted Prone Swimmers Into: 2:00 Couch Stretch 2:00 Childs Pose 2:00 Seated Straddle (Use rig as a way to pull yourself down if needed) 2:00 Pigeon Pose 1:00 Low Back Foam Roll COMP/SPORT 25:00 Running Clock Snatch (0:00-12:00) E90s x 4 : 1…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 800m Run (together) 400m Farmers Carry (Split as needed) 200 Calorie Row (Partner Plate Pinch 5lb Plates) 400m Farmers Carry (Split as needed) 800m Run (together) Solo Metcon Metcon (Time) 800m Run 200m Farmers Carry 100 Calorie Row 200m Farmers Carry 800m Run

12th State CrossFit – CrossFit Mobility 2 Rounds 20 Dead Bugs 10 Prone Press Ups Into: 1:00 Quad Smash 1:00 Lizard Stretch 2:00 Frog Stretch 1:00 Rhomboid Stretch in Childs Pose 1:00 Seated Hamstring Stretch COMP/SPORT Front Squat E2MOM x 6 3 Front Squats 1 5s Pause 1 Tempo 3/3/x/1 1 Regular *Climbing Fitness Metcon…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises 15 Face Pulls Into: 1:00 Banded Internal Soulder Mob. 1:00 Kneeling Banded Lat Stretch 1:00 Double Chest Stretch on Rig 1:00 Triciep Stretch on Rig COMP/SPORT Metcon (AMRAP – Reps) Comp EMOM 10 20-40ft Handstand Walk *20ft = 1 Rep Sport EMOM 10 4-6…

12th State CrossFit – CrossFit Mobility 2 Rounds 30 Banded Lateral Steps (15 EL) 20 Hand Supported Cossack Squats Into: 1:00 Banded Samson Stretch 1:00 Banded Frog Rock 1:00 Banded Wall Squat 2:00 Wall Split COMP/SPORT Back Squat E2MOM x 6 4 Back Squats @ 75% + 6 Band Resisted Jumps Fitness Metcon (Weight) EMOM…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Cobra Stretch 1:00 Childs Pose 1:00 Calf Smash 1:00 Scorpion Stretch Metcon July 4th Hero Wod “Small” (Time) 3 Rounds: Partner or Solo 1k Row 50 Burpees 50 Box Jumps 800m Run 45 Min Cap

12th State CrossFit – CrossFit Mobility 2 Rounds 15 T-Spine Ext. On Foam Roller 15 Wall Hinges Into: 1:00 External Shoulder Rotation w/ PVC 1:00 PVC Prayer Stretch 2:00 Couch Stretch 2:00 Straddle Stretch COMP/SPORT 25:00 Running Clock Snatch 12 Minutes E90s x 4 : 1 Snatch Pull + 1 Low Hang Snatch + 1…