WODs

12th State CrossFit – CrossFit Metcon Metcon (Time) Partner: For Time: 80/60 Cal Machine 80 DB Deadlifts 80 Db Bench Press 80 Box Jump Overs 80 DB Hang Cleans 80 DB Squats * E5MOM : 400m Run * Start with the Cal Machine * Record DB Weight In Comments F: 60/40 Cal Machine, Box Step…

12th State CrossFit – CrossFit Mobility 1:00 Low Back Foam Roll 1:00 Glute Foam Roll 1:00 Quad Foam Roll 1:00 Kneeling Wrist Stretch 1:30 Childs Pose 1:00 Sleeper Stretch 1:00 Double Chest Stretch (Outside Rig) 5:00 Legs on Wall CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie…

Announcements Sign-up for afternoon heats:Sign-up 12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 16 Banded Hip Flexor Raises Into: 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Lizard Stretch 1:30 Prayer Stretch on Box 1:30 Down Dog Calf March 10k Bike or 5k Row 5k Row (Time) Max Effort 5k Row 10K…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Slow Jefferson Curls 10 Prone Press Ups Into: 1:00 Cobra Stretch (Seal Position with feet and Knees on wall) 1:00 Childs Pose with Hands on Foam Roller 1:00 Upper Back Foam Roll with Arms in OHS Position 1:00 Quad Roll 1:00 Glute Roll Metcon (Time) 10…

12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 16 Banded Hip Flexor Raises Into: 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Lizard Stretch 1:30 Prayer Stretch on Box 1:30 Down Dog Calf March Metcon Metcon (AMRAP – Reps) 5 Minutes Work & 1 Min Rest x 4 500/400m Row 40 Double…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Hip 90-90s Into Pigeon Extension Into: 1:30 T Spine Ext. Over Foam Roller :30 Dead Hang 1:00 Banded Samson Stretch :30 Supinated Dead Hang 1:00 Banded Hamstring Mob. 2:00 Double Banded Lat Stretch 1:00 Banded…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 5 Rounds for Time P1: Max Cal Machine P2 20 DB Hang Clean and Jerks (Alt By 5s) 40 Double Unders 20 Single DB Step Ups Solo Metcon Metcon (Time) 5 Rounds For Time 20 DB Hang Power Clean and Jerks (Alt by 5s) 40 Double…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 20 Hand Supported Cossack Stretch Into: 1:30 Banded Double Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Pigeon Stretch 1:30 Banded Samson Stretch Metcon Metcon (AMRAP – Reps) AMRAP 13 10 Ring Muscle Ups 20 OHS (135/95) 30 Bar Facing Burpees…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Calf Saw 1:00 Down Dog March 1:00 Pigeon Pose 1:00 Seal Stretch 2:00 Childs Pose Metcon (Time) 5k Row or 10K Bike E9MOM 15 Push Ups 30 Sit Ups 150ft Low Sled Push * Start with Push Ups 36 Min Cap