WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Arm Circles w/ 5lb Plate (Forward& Back) Into: 1:00 Banded Tricep Stretch (Low Anchor) 1:00 Banded Rhomboid Stretch (Eye Anchor) :30 Dead Hang From Rig 1:00 Lizard Stretch 1:00 Childs Pose COMP/SPORT Snatch (14:00 Running…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 T Spine Ext. Over Foam Roller 20 Hip 90-90s Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch 1:00 Banded Samson Stretch 1:00 Banded Internal/External Hip Mob. Metcon 30:00 Running Clock Metcon (Time) 0:00-18:00 For Time: 120 Sit Ups 80 Wall Balls 40 Cal Row…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Ankle Rocks (w/ Plate) 2 :10 OHS (w/ Plate) Into: 1:00 Weighted Butterfly Stretch 1:30 Couch Stretch 1:30 Pigeon Pose 1:00 Sleeper Stretch(Gentle on Shoulder) 1:00 Double Chest Stretch on Rig COMP/SPORT Front Squat E2MOM x 4 3 Front Squat @ 80% of…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 50 Strict Press (Partner Holds Barbell OH) Into 4 Rounds Each P1: Max Cal Machine P2: 12 Toes to Bar 30 Double Unders 18 Barbell Back Rack Reverse Lunges (75/55) 30 Double Unders Into Cash Out: 50 Strict Press (Partner Holds Barbell OH) C….

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Tib Raises 10 SL Calf Raises 10 Weighted Arm Circles (2.5s) (Forward & Back) Into: 2:00 Hip 90-90s 1:00 Pigeon Pose 1:00 Seated Hamstring Stretch (Weight on Back if Able) 1:00 Butterfly Stretch 1:00 Sleeper Stretch Lightning Linda (Time) 10 – 1 DB Deadlifts DB Bench…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:30 Pigeon Stretch 1:30 Childs Pose 1:00 Scorpion Stretch 1:00 Heel Sit (Lean Back if Easy) 2:00 Calf Stretch (Bent and Straight) Metcon (AMRAP – Rounds and Reps) Thanksgiving: AMRAP 25 Teams of 3 Rotating off the Bike P1. 1,500/1,200 Bike P2….

Announcements **Thanksgiving Day class times are at 7:15 & 9am** 12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills :30 Dead Hang from Rig Into: 3 Rounds :30 Banded Lat Stretch :30 Double Chest Stretch 3 Rounds :30 Banded Samson Stretch :30 Banded Hamstring Mob. Metcon 0-10:00 Ingrid (Time) 10 Rounds For Time:…

Announcements **Thanksgiving Day class times are at 7:15 & 9am** 12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Ankle Rocks (:3 Pause w/ Each Rep) 20 Hip 90-90s Into: 1:30 Banded Frog Stretch 1:30 Banded Samson Stretch 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. Metcon Metcon (AMRAP – Reps) AMRAP 12…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs on Bench 10 KB Halos :30 KB Squat Hold Into: 1:00 Wrist Stretch on Ground 1:00 Childs Pose 1:30 Rhomboid Stretch on Ground 1:30 Childs Pose 2:00 Double Chest Stretch Metcon Metcon (AMRAP – Reps) Comp EMOM 20 Min 1: 15/12 Cal Machine…