WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Hand Supported Cossack Stretch 20 Hip 90-90s 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 ) Comp: 5 Front Squats : @65, 67.5, 70, 72.5, 75 Sport:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 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 Gymnastics Metcon (AMRAP – Reps) Comp: EMOM 8 7 – 10 C2B Pull…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Tib Raise 10 Single Leg Calf Raise (Lean into Wall) Into: 1:30 Shoulder Ext. w/ BB 1:30 Couch Stretch 1:30 Lizard Stretch 1:00 Down Dog Calf March COMP/SPORT Clean Complex (E90s x 8 ) 1 Segmented Clean Deadlift: Pause for…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner: AMRAP 30 You Go I Go 5 Touch and Go Power Cleans 10 Burpees 15 Pull Ups 20 Wall Balls (20/14) 200m Run * Weight of choice on the barbell * Partner 1 does 5 Power Cleans then Partner…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 T-Spine Ext Over Foam Roller 20 KB Pull Overs (On Bench) 10 KB Halos Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded External Shoulder Mob. 2:00 Banded Samson Stretch 2:00 Banded Frog Stretch 2:00 Couch Stretch Metcon Metcon (Time) Comp:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Legs on Wall 2:00 Wall Split 1:30 Childs Pose 1:00 Down Dog Calf March 1:30 Lizard Stretch 2:00 Double Chest Stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 800m Bike 80 Double Unders 80 Ft Seal walk (40 forward/40 Backward)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Anterior Tib Raise 20 Stretched Calf Raises 10 Table Tops Into: 2:00 Calf Smash w/ KB 2:00 Banded Internal/External Hip Mob. 1:30 Banded Tricep Stretch (Low Anchor) 1:30 Banded Internal Shoulder Mob. Metcon Lil’ Slugger (Time) Comp: For Time 50…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Lu Raises 10 Table Tops 10 Cat Cows Then: :90 Banded Samson Stretch (EL) :90 Banded Pigeon Pose (EL) :90 Banded Hamstring Stretch (EL) :90 Front Rack Opener on Box Metcon Metcon (3 Rounds for reps) Comp: AMRAP 5 Buy…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 1200m Run (Both Athletes) into 12 Rounds : ABA Style 8 DB Alt Hang Snatch 32 Double Unders 8 Single DB Box Step Ups Sport (40/25) (24 Double Unders) Fitness: (48 Single Unders) Metcon (Time) Solo: 1200m Run Into 6 Rounds 8 DB…