WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Halos 16 Dead Bugs 20 Tib Raises Into: 1:30 Banded Hamstring Mob. 1:00 Banded Internal/External Hip Mob. 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch COMP/SPORT E2MOM x 8 3 Deadlifts 3 Bench Press *Same Weight Across Sets Bench Press (8×3) Deadlift (8×3) Fitness Metcon…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Figure 4 On Wall 1:30 Couch Stretch 1:00 Calf Stretch 1:00 Childs Pose Metcon Metcon (3 Rounds for reps) 30 Min Running Clock Bike or Row For Max Calories 1:40 on/ 20 Off x 5 Into AMRAP 10 5 Shuttle Runs…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Band Pull Aparts 20 Back Ext. Over Foam Roller Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Lat Stretch 1:00 Sleeper Stretch Accumulate 1:00 in bottom of OH Squat w/ 10lb Plate COMP/SPORT Snatch Snatch…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 SL Calf Raise 15 Tib Raises 20 Plate Halos Into: 2:00 Forearm Smash w/ BB 2:00 Quad Smash w/ BB 1:30 Couch Stretch 1:00 Frog Stretch 1:00 Happy Baby Metcon 30:00 Running Clock Metcon (Time) For Time: Buy In: 800m Run Into 4 Rounds 12 DB…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 SL Calf Raise 15 Tib Raises 20 Plate Halos Into: 2:00 Forearm Smash w/ BB 2:00 Quad Smash w/ BB 1:30 Couch Stretch 1:00 Frog Stretch 1:00 Happy Baby Metcon 30:00 Running Clock Metcon (Time) For Time: Buy In: 800m Run Into 4 Rounds 15 DB Step…

12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hand Supported Hip Airplanes 20 Hip 90-90s 10 Table Tops Into: 2:00 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Double Chest Stretch COMP/SPORT Front Squat 2 Front Squat E2MOM x 4 @ 80% of 1RM Front Squat *Same Weight…

12th State CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Partner: Torres With a Partner AMRAP 30 123 Wall Balls (20/15) 47 Push Ups 43 Cleans (135/95) 1013 Meter Row * Both partners complete the full 1013m Row before starting a new round. * Scale as needed Metcon (AMRAP – Reps) Torres Solo AMRAP 20 61…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 20 Hip 90-90s 10 Prone Swimmers Into: 1:30 Happy Baby 1:00 Lizard Pose 1:00 Flow from Seal to Down Dog 1:30 Double Chest Stretch on Rig COMP/SPORT E2MOM x 8 Bench Press (8 x 5) *Same Weight Across Deadlift (8 x 5…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:30 Couch Stretch 1:00 Weighted Butterfly Stretch 1:30 Banded Ankle Stretch Metcon (AMRAP – Reps) E3MOM x 10 Alt 1. 500m Row + Recovery Shuttle 2. 1k Bike + Recovery Shuttle * * Shuttles are 25ft down and back * 3 Point…