WODs

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Couch Stretch 1:00 Down Dog Calf March 1:00 Scorpion Stretch 1:00 Banded Ankle Mob. 1:30 Banded Internal/External Hip Mob. 1:00 Banded Tricep Stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 1k Bike 20 Toes to Ring 300ft Forward Sled…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Plate Windmills 5 OH Squats w/ Plate Into: 3 Rounds :30 Banded Internal Shoulder Mob :30 Double Chest Stretch on Rig 3 Rounds :30 Banded Lat Stretch :30 Front Rack Opener on Bench COMP/SPORT Snatch…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s 10 Weighted Ankle Rocks 5 SL Glute Bridge (:3 Hold) Into: 1:30 Banded Ankle Mob. 1:30 Banded Internal/External Hip Mob. 1:00 Banded Pigeon Stretch 1:00 Banded Rhomboid Stretch COMP/SPORT Back Squat (Max Out Day) Building to a Heavy Double Fitness Metcon (Weight) E4MOM x…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs(On Bench) 10 Plate Windmills 15 Tib Raises Into: 1:00 Hip 90-90s 1:00 Weighted Butterfly Stretch 1:30 Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. COMP/SPORT Clean and Jerk (Max Out Day) Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 12 20/15 Cal Row…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Buy In: 1 Mile Run (Together) With Time Remaining AMRAP 125 Sit Ups 100 Cal Machine 75  KB Swings 50 Push Ups 25 Strict Pull Ups * Split AMRAP Reps as Needed Solo Metcon Metcon (AMRAP – Rounds and Reps)…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs on Bench 5 Jefferson Curls (Light) Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Lat Stretch 1:30 Banded Tricep Stretch (Low Rig Attachment) 1:30 Banded Pigeon Pose 1:30 Banded Samson Stretch COMP/SPORT Sumo Deadlift (3 reps E2MOM x 6) *Climb to Heavy Triple…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 20 Ankle Circles (ea. direction) 1:30 Couch Stretch 1:30 Frog Stretch 1:30 Pigeon Pose 1:30 Flow Between Down Dog and Seal Flat Tire (Time) For Time: 100/80 Cal C2 Machine 1 Mile Run 100/80 Cal C2 Machine C2 = Row or Bike…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raise + 8 Ys + 6 Row W Press 15 Tib Raises w/ Pause 12 SL Calf Raise(Heel off of plate) Into: 1:00 Sleeper Stretch 1:30 Double Chest Stretch on Rig 1:30 Banded Ankle Mob. 1:00 Down Dog Calf March COMP/SPORT Snatch (Snatch Waves) E90s…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s w/ internal rotation 15 Frog Stretch Rocks Into: 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Scorpion Stretch 1:30 Double Chest Stretch on Rig COMP/SPORT Back Squat (E3MOM X 5) 3 Reps * 10s Supine Hip Extended Hamstring Tantrums * Back on Floor Hips Extended…