WODs

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Calf Saw 1:00 Down Dog Calf March 1:30 Pigeon Pose 1:30 Couch Stretch Metcon (Time) 5 K Row or 10 K Bike E7MIN 400m Run

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Slow Jefferson Curls 20 Hip 90-90s Into: 1:30 Banded Frog Stretch 1:30 Banded Samson Stretch 1:00 Banded Internal/External Hip Mob. 1:00 Banded Rhomboid Stretch COMP/SPORT Clean + Hang Clean (Weight) E90s x 8 Climbing Fitness Metcon (AMRAP – Reps) E3MOM x 4 10 MB Cleans 20…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 T Spine Ext. Over Foam Roller 10 KB Halos (Ea. Direction) Into: 1:30 Forearm Smash w/ BB 1:30 Flow Between Cat Cow 1:00 Prone Rhomboid Stretch 1:30 Lizard Stretch Metcon Metcon (AMRAP – Reps) AMRAP 7 1 Farmers Carry 2 Devils Press 3 Pull Ups 2…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 15 KB Pull Overs Into: 1:30 Double Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Tricep Stretch (Low Anchor) 2:00 Prayer Stretch on Box or Foam Roller COMP/SPORT Metcon (Weight) Comp EMOM 12 1. 4 Thrusters 2. 4-8 Bar Muscle…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time: 100/80 Cal Machine 125 Sit Ups 150 Slam Balls 125 Sit Ups 100/80 Cal Machine * EMOM 5 Burpees * Fitness: 3 Burpees * Start on the Machine * Split Reps as needed Solo Metcon Metcon (Time) For Time: 50/40 Cal Machine 50 Sit…

12th State CrossFit – CrossFit Mobility 2 Rounds 12 Face Pulls 12 Single Leg Calf Raises (Slow) Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Double Lat Stretch :30 Supinated Dead Hang 1:30 Banded Hamstring Mob. 1:30 Banded Samson Stretch :30 Supinated Dead Hang Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of:…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog Calf March 1:00 Childs Pose 1:00 Seal Stretch 2:00 Couch Stretch Metcon (AMRAP – Reps) 24 Minute Max Cal Machine E6MOM 150 Ft Forward Sled Drag 150 Ft Backward Sled Drag 150 Ft Sandbag Carry *Starting on Sled Drag

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Cossack Squats w/ Plate Into: 1:00 Standing Quad Stretch :30 Hip Circles (Both Directions) 1:30 Tricep Stretch on Rig 2:00 Double Chest Stretch on Rig COMP/SPORT Snatch + Hang Snatch E90s x 8: Climbing Fitness Metcon (AMRAP – Reps) E3MOM x 4 15…

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Slow Jefferson Curls (Light) 10 T-Spine Ext. Over Foam Roller Into: 1:30 Banded Double Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:30 Banded Samson Stretch 1:30 Banded Internal/External Hip Mob. Metcon Metcon (AMRAP – Reps) 29:00 Running Clock Ascending AMRAP 7 5 Sumo Deadlift High Pull…