WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Cossack Squats 10 Table Tops Into: 1:30 Couch Stretch 2:00 Weighted Straddle Sit 1:00 Standing Hamstring Stretch 1:00 Scorpion Stretch 1:00 Rhomboid Stretch COMP/SPORT Front Squat E2MOM x 5 10, 8, 6, 4, 2 Fitness Metcon (AMRAP – Reps) AMRAP 10 1k/900m Bike Into…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ts + 6 Row W Press 15 T-Spine Ext. Over Foam Roller Into: 1:00 Trap Smash w/ Barbell or Ball 1:00 Foam Roll Lat 1:00 Sleeper Stretch 1:00 Cobra 2:00 Childs Pose COMP/SPORT Snatch Complex Snatch E90s x 10 Alt 1. 3…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Reps) 5 Rounds P1: 400m Run P2: 15/12 Cal Machine 10 Hang Squat Clean (115/80) 10 Toes 2 Bar With Time Remaining Max Box Jumps C. (135/95) 15 Toes 2 Bar Box Jump (30/24) F: 15 HKR Box Step Ups (All 20s) Weight of Choice…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Jefferson Curls (Light) 10 Prone Press Ups 10 Cat Cows Into: 1:00 Banded Childs Pose :30 Bar Hang 1:00 Banded Lat Stretch :30 Supinated Bar Hang 1:00 Couch Stretch 2:00 Legs on Wall COMP/SPORT Deadlift E2MOM x 5 3 Deadlifts : Reset Hips @ Bottom @…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Calf Stretch on Wall 1:00 Calf Smash 2:00 Weighted Straddle 1:00 Lat Roll 1:00 Sleeper Stretch Murph Prep (AMRAP – Rounds and Reps) AMRAP 20 200m Run 1 Round of Cindy 400m Run 2 Rounds of Cindy 600m Run…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press :30 AMRAP Tib Raises Into: 1:00 Wall Hinge 1:00 Tricep Stretch on Rig 1:00 Calf Stretch on Rig 1:00 Cobra COMP/SPORT Shoulder to Overhead Complex (Weight) E2MOM x 5 3 Push Press + 2 Push Jerks + 1 Split…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Weighted Ankle Rocks 10 90-90 Into Pigeon Into: 1:00 Banded Samson Stretch 1:00 Banded Hamstring Mob. 1:00 Couch Stretch 2:00 Frog Stretch COMP/SPORT Front Squat E2MOM x 5 10, 8, 6, 4, 2 Fitness Metcon (AMRAP – Reps) AMRAP 10 1k/900m Bike Into: 3 Rounds 12…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Halos 10 KB Pull Overs on Bench Into: 1:00 Banded Rhomboid Stretch 1:00 Single Arm Lat Stretch 1:00 Double Chest Stretch 2:00 T-Spine Ext. On Foam Roller COMP/SPORT Snatch Complex Snatch E90s x 10 Alt 1. 3 Snatch Hang Pulls from Hang Position + 1…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 Buy In: 2k Row or 4K Bike (Both) With Time Remaining AMRAP (ABA) Style 10 Back Squats (From the Floor) 20 Sit Ups 10 Bar Facing Burpees C. (155/105) S. (135/85) F. Weight of Choice Solo Metcon Metcon (AMRAP –…