WODs

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 400m Suitcase Carry (Each Partner Carry 1 DB) 40 Double DB Step Ups 60 Burpees 60 Single DB Step Ups 100 Calorie Machine 100 Step Ups * DB Weights of Choice Solo Metcon Metcon (Time) 200m Suitcase Carry (Each Arm) 20 Double DB Step Ups 30…

12th State CrossFit – CrossFit Mobility 2 Rounds 16 Hip 90-90s 8 Weighted Prone Swimmers Into: 1:00 Banded Double Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Pigeon 1:00 Banded Frog 2:00 Legs on Wall COMP/SPORT Deadlift E90s x 8 5,5,3,3,1,1,1,1 Fitness Metcon (Weight) EMOM 12 10-15 Cal Machine 10 Deadstop Russian KB Swings…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Wall Squat 1:00 V Sit 1:00 Calf Smash 1:00 Calf Stretch on Wall 1:00 Lat Stretch on Wall Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 3K Bike 300ft Farmers Carry 1.5k Row 150 Double Unders or 300…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Slow Jefferson Curls (LIGHT) 10 Hip 0-90s Into 1:00 Banded Internal/External Hip Opener 1:00 Banded Samson Stretch 1:00 Banded Hamstring Stretch 1:00 Cobra Stretch COMP/SPORT Back Squat E2MOM x 5 10, 8 , 6, 4, 2 Fitness Metcon (Weight) E4MOM x 3 8 Goblet Curtsey Lunge…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs 10 SL Calf Raises Into: 2:00 Banded Wall Squat 1:00 Weighted V Sit 1:00 Pigeon 1:00 Calf Stretch on Rig COMP/SPORT Clean Complex E90s x 10 Alt 1. 3 Clean Pulls from Floor + 1 Clean 2. 1 Yo-Yo Clean Fitness Metcon (AMRAP…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Plate Halos (Each Direction) Into: 1:00 Sleeper Stretch 1:00 Foam Roll Upper Back w/ Arms OH 1:00 Foam Roll Lat 1:00 Childs Pose w/ Hands on Foam Roller COMP/SPORT Strict Press Comp E2MOM x 6 3 Strict Press 3 Negative Strict Pull Ups…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 400m Run Together Into 8 Rounds (ABA Style) 12 Farmer Carry Lunges 12/10 Cal Row 6 Devils Press then 400m Run Together Into 8 Rounds (ABA Style) 10/8 Cal Row 10 DB Squats 8 Burpees Over Rower then 400m Run Together *Weight of Choice Solo Metcon…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Supermans 10 Weighted Dead Bugs 10 Supinated Band Pull Aparts Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Hamstring Stretch 1:00 Banded Double Lat Stretch 1:00 Double Chest Stretch on Rig COMP/SPORT Deadlift E90s x 8 5,5,3,3,1,1,1,1 Fitness Metcon (Weight) EMOM 12 1) 10 – 15…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Wall Squat w/ Arms OH 1:00 Cobra 1:00 Lizard w/ Rotations 1:00 Childs Pose 1:00 Bottom of Squat 32:00 Running Clock (Time) EMOM 7 400/300m Bike Rest 2:00 Metcon (AMRAP – Rounds and Reps) AMRAP 14 40 Step Ups…