WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Tib Raises (Pause At Top) 10 KB Pull Overs on Bench Into: 1:00 Quad Roll 1:00 T-Spine Ext Over Roller 1:00 Couch Stretch 1:00 Pigeon Stretch COMP/SPORT Clean Clean Work EMOM 10 Min 1 and 2: 70% 1 RM Min 3 and 4: 75% 1 RM…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Back Ext. on GHD (:2 Pause at top) 10 KB Pull Overs Into: 1:00 Foam Roll Quads 2:00 Couch Stretch 1:00 Banded Hamstring Mob. 1:00 Banded Internal/External Hip Opener 1:00 Banded Straddle Stretch COMP/SPORT Squat Endurance (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Back Ext. on GHD (:2 Pause at top) 10 KB Pull Overs Into: 1:00 Foam Roll Quads 2:00 Couch Stretch 1:00 Banded Hamstring Mob. 1:00 Banded Internal/External Hip Opener 1:00 Banded Straddle Stretch COMP/SPORT Squat Endurance (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Back Ext. on GHD (:2 Pause at top) 10 KB Pull Overs Into: 1:00 Foam Roll Quads 2:00 Couch Stretch 1:00 Banded Hamstring Mob. 1:00 Banded Internal/External Hip Opener 1:00 Banded Straddle Stretch COMP/SPORT Squat Endurance (Weight) EMOM 12 1. 2 Front Squats 2. 4 Back…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Figure 4 on Wall 1:00 Bottom of Squat on Wall 1:00 Cobra Stretch 1:00 Lizard Stretch 1:00 Rag Doll Metcon

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Figure 4 on Wall 1:00 Bottom of Squat on Wall 1:00 Cobra Stretch 1:00 Lizard Stretch 1:00 Rag Doll Metcon Metcon (3 Rounds for reps) 28 Minute Running Clock 1:40 on/ 20 Off x 4 Row or Bike For Max Calories…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Prone Press Outs w/ PVC :30 AMRAP Tib Raises Into: 2:00 Upper back Foam Roll 1:00 T-Spine Ext. Over Foam Roller 1:00 Rhomboid Stretch on Ground 1:00 Scorpion Stretch Metcon Metcon (Time) Comp 800m Run 40 Snatches (115/75) 1k Row 40 HSPU 400m Run 20 Snatches…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s Into Pigeon 15 Supermans Into: 2:00 Frog Stretch 2:00 Samson Stretch 1:00 Calf Stretch on Rig 1:00 Dead Hang From Rig COMP/SPORT Clean EMOM 10 Min 1 and 2: 65% 1 RM Min 3 and 4: 70% 1 RM Min 5 and 6: 75%…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s Into Pigeon 15 Supermans Into: 2:00 Frog Stretch 2:00 Samson Stretch 1:00 Calf Stretch on Rig 1:00 Dead Hang From Rig COMP/SPORT Clean EMOM 10 Min 1 and 2: 65% 1 RM Min 3 and 4: 70% 1 RM Min 5 and 6: 75%…