WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pull Overs 10 Cat Cows Into: 1:30 Banded Internal/External Hip Mob 1:00 Banded Ankle Mob. 1:30 Banded Lat Stretch 1:30 Couch Stretch 1:00 Seal Stretch Metcon Metcon (Time) Comp 18 – 15 – 12 – 9 – 6 – 3- Thrusters (125/85)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 10 Plate Windmills Into: 2:00 Banded Childs Pose 1:30 Banded Samson Stretch 1:00 Banded Rhomboid Stretch 1:00 Banded Internal Shoulder Mob. Metcon Metcon (Time) Comp 5 Rounds 25/20 Calorie Machine 15 Sumo Deadlift High Pulls (95/65) 10 Ring Dips Rest 1…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Plate Halos 10 Weighted Ankle Rocks 10 Hip 90-90s Into: 2:00 Couch Stretch 1:00 Down Dog Calf March 1:30 Lizard Pose 2:00 Happy Baby 2:00 Banded Lat Stretch Metcon Biscuit Booty (Time) *Partition as Needed 100 Farmers Carry Walking Lunges 75 T2B 50…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 30: 1k Row (Split 250m Sprints) 25 Bench Press (Split As Needed) 10 Tire Flips (You go, I go) 50 Synchro Sit Ups Courtesy of Coach Kendall Metcon (AMRAP – Rounds and Reps) Solo AMRAP 20: 500m Row…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 T’s + 8 Y’s + 6 Row W Press 10 Table Tops 10 Hip 90-90s Into: 1:00 Couch Stretch 1:00 Heel Sit 1:30 Banded Internal Shoulder Mob. 1:30 Banded Tricep Stretch (Low Anchor) 1:30 Banded Lat Stretch Metcon Metcon (5 Rounds for reps)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Figure 4 on Wall 1:00 Down Dog Calf March 1:00 Scorpion Stretch 1:30 Double Chest Stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: 100 Single Unders 40 Box Step Ups 30 Cal Machine 20 Toes to…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Plate Windmills 10 Prone Plate Lift Offs 5 Jefferson Curls Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Hamstring Mob. 1:00 Banded Samson Stretch 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. Metcon Above Average (Time) For Time 30 Burpee 30 Thrusters…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 15 Tib Raises 12 SL Calf Raise (Lean into wall) 10 Hand Supported Cossack Squats Into: 1:30 Forearm Smash w/ Barbell 1:00 Quad Smash w/ Barbell 2:00 Couch Stretch 1:00 Lizard Pose Metcon (6 Rounds for time) Athletes remember to wear long socks/leg protection…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Lu Raise + 8 Y’s + 6 Row W Press 10 Band Pull Aparts 5 Pass Throughs (Bottom of Squat) Into: 1:00 Wrist Opener on Floor 1:00 Hip 90-90s 1:00 Calf Stretch 1:30 Double Chest Stretch 1:00 Tricep Stretch Metcon Metcon (2 Rounds…