WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Hip 90-90s 20 Down Dog Calf March 5 Prone Swimmers Into: 1:00 Weighted Ankle Mob. 2:00 Happy Baby 2:00 Childs Pose 1:30 Double Chest Stretch COMP/SPORT Front Squat (E3MOM x 5 ) 5 @ 75 5 @ 77.5 3 @ 80 3 @…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 20 T-Spine Ext Over Foam Roller Into: 1:00 Banded Internal Shoulder Mob. 1:30 Standing Banded Lat Stretch 1:30 Banded Samson Stretch 2:00 Banded Frog Stretch COMP/SPORT EMOM 8: C. Bar Muscle Ups S. C2B Pull Ups Bar Muscle-ups (EMOM 8 )…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Tib Raises 10 SL Elevated Calf Raises (EL) 15 KB Pull Overs on Bench Into: 1:00 Front Rack Opener 2:00 Couch Stretch 2:00 Childs Pose 2:00 Double Chest Stretch COMP/SPORT Clean Complex (E90s x 8 ) 1 Clean Pull + 1 Low Hang…

12th State CrossFit – CrossFit View Public Whiteboard Strength Extra work outside of class. If you can get to the gym early, knock this out before class. Front Squat (E3MOM x 5 ) 4 Front Squats @ 80% 1RM + 5 Banded Resisted Vertical Jumps Use 2 50lb DBs and 2 Red Bands Metcon Manion…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Prone Banded Pass Throughs 5 Prone Swimmers 5 Table Tops Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Childs Pose 1:30 Banded Frog Stretch 2:00 Banded Lat Stretch COMP/SPORT 28 Min Running Clock 8 Miinutes to Build to Heavy Snatch Rest 2 EMOM…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog Calf March 2:00 Banded Frog Stretch 1:30 Banded Internal/External Hip Mob. 2:00 Banded Lat Stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 50 Cal Row 400m Run 30 Pull Ups 20…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Ts 8 Ys 6 Row W Press 10 Table Top 20 Weighted Ankle Mob. Rocks Into: 1:30 Banded Samson Stretch 1:30 Banded Ankle Mob. 1:00 Banded Rhomboid Stretch 1:00 Banded Internal Shoulder Mob. () COMP/SPORT Back Squat (E3MOM x 5 ) 5 Back…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 KB Pullovers on Bench 20 Tib Raises 10 Bent Knee Calf Raises (EL) Into: 1:00 PVC External Shoulder Mob. 1:00 PVC T-Spine Ext 1:00 PVC T-Spine Rotation Mob. 1:00 Down Dog Calf March COMP/SPORT Snatch Complex (E90s x 8 )…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: Buy In: 800m Run (Together) 12 Rounds (ABA Style) 3 Muscle Ups 6 Box Jumps 12 DB Bench Press Cash Out: 800m Run S. 3 Burpee Pull Ups or 6 C2B Pull Ups F. 3 Burpee Pull Ups / 6 Pull Ups or…