WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Metcon (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back Squats…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Metcon (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back Squats…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Metcon (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back Squats…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Metcon (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back Squats…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Pigeon Pose 1:00 Samson Stretch 2:00 Frog Stretch 1:00 Cobra 1:00 Scorpion Stretch Metcon

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Pigeon Pose 1:00 Samson Stretch 2:00 Frog Stretch 1:00 Cobra 1:00 Scorpion Stretch Metcon Metcon (Time) 3k Row or 6k Bike E4MOM 3 Shuttles 6 Box Jumps 9 Push Ups

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises 15 Straight Arm Pull Downs 15 Face Pulls Into: 1:00 Banded Lat Stretch 1:00 Banded Rhomboid Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Double Chest Stretch on Rig COMP/SPORT/FITNESS Metcon (Weight) Comp EMOM 24 Min 1. 17/15 Cal Machine Min 2. 1 Snatch: Climbing…

12th State CrossFit – CrossFit Mobility 2 Rounds 20 T-Spine Ext. Over Foam Roller 10 SL Glute Bridges w/ :2 Pause at Top Into: 1:00 Forearm Smash 1:00 Quad Smash 2:00 Frog Stretch 2:00 Straddle Stretch COMP/SPORT Clean EMOM 10 Min 1 and 2: 75% 1 RM Min 3 and 4: 80% 1 RM Min…

12th State CrossFit – CrossFit Mobility 2 Rounds 20 T-Spine Ext. Over Foam Roller 10 SL Glute Bridges w/ :2 Pause at Top Into: 1:00 Forearm Smash 1:00 Quad Smash 2:00 Frog Stretch 2:00 Straddle Stretch COMP/SPORT Clean EMOM 10 Min 1 and 2: 75% 1 RM Min 3 and 4: 80% 1 RM Min…