WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Plate Halos 10 Band Pull Aparts 20 Down Dog Calf March 3 Rounds :30 Banded Lat Stretch :30 Banded Internal Shoulder Mob 3 Rounds :30 Banded Internal/External Hip Mob :30 Banded Samson Stretch COMP/SPORT Clean Complex (E90s x 8 ) 1 Clean +…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Member Appreciation Day & 12th State’s 8th Year Anniversary! Metcon (Time) 12th State For Time Buy In: 1200m Run Together Into: 8 Rounds (Each) (You Go, I Go) 9 Burpees to Plate 14 OH Walking Lunges with Plate Cash Out: 800m Run Together

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 12 Lu Raise + 8 Paused Ts 12 Bent Knee Calf Raises Into 1:30 Down Dog Calf March 1:00 Lizard Pose 1:00 Seal Stretch 1:00 Pigeon Pose 1:00 Rhomboid Stretch on Ground Metcon Metcon (5 Rounds for reps) Comp EMOM 20 1. 60 Double…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Forearm Stretch on Ground 1:00 Scorpion Stretch 1:00 Seal Stretch 1:00 Childs Pose Metcon Metcon (3 Rounds for time) E4MOM x 9 Alternating 1. 150 Ft Prowler Push + 400m Run 2. 1k/800m C2Bike + Max Bar Hang…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Ts + 8 Ys + 6 Row W Press 15 Tib Raises 12 SL Calf Raise Into: 3 Rounds :30 Couch Stretch :30 Pigeon Pose Into: 3 Rounds :30 Banded Lat Stretch :30 Banded Internal Shoulder Mob Metcon (2 Rounds for reps) *Always…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 15 KB Pullovers 10 Plate Halos Into 1:00 Weighted Ankle Mob 1:00 Banded Samson Stretch 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:30 Banded Internal/External Hip Mob. COMP/SPORT Thruster (12 Minutes to Build to a Heavy Double) Fitness Metcon (AMRAP – Reps)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Forearm Smash w/ Barbell 1:00 Forearm Stretch 1:00 Prone Rhomboid Stretch 1:00 Front Split 1:30 Hip 90-90s Metcon Metcon (Time) Weston Comp 5 Rounds for Time 1000m Row 200m DB Farmers Carry 50m DB Waiters Walk (Each Arm) 50/35 Weston Sport…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Morrison P1. 50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Box Jumps (24/20) KB Swings (55/35) P2. 200m Run * P1 works on Morrison while P2 completes a 200m Run * Once P2 gets back from the run they…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 15 Tib Raises 12 SL Calf Raises 10 T’s + 8 Y’s + 6 Row W Press Into: 3 Rounds :30 Banded Internal/External Hip Mob. :30 Banded Samson Stretch Into: 3 Rounds :30 Banded Lat Stretch :30 Banded Internal Shoulder Mob. Metcon Metcon (5…