WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet on Wall 2:00 Wall Split 2:00 Figure 4 2:00 Banded Internal/External Hip Mob 2:00 Banded Frog Stretch 2:00 Banded Rhomboid Stretch Metcon Metcon (2 Rounds for reps) 2 Rounds 1 Min Max Cal Machine 1 Min Max Bar Hang 2 Min…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 T’s, 8 Y’s, 6 Row W Press 10 Band Pull Aparts 5 Banded Pass Throughs Into: 1:00 Forearm Smash w/ BB 1:30 Shoulder Ext. w/ BB 2:00 Happy Baby 1:30 Pigeon Pose 2:00 Couch Stretch COMP/SPORT Snatch (1 Rep Max…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Unsupported Hip 90-90s 10 Bent Knee Calf Raise 10 Straight Leg Calf Raise 15 Tib Raise Into: 2:00 Banded Wall Squat 1:30 Banded Ankle Mob. 2:00 Banded Internal/External Hip Mob. 2:00 Banded Hamstring Distraction COMP/SPORT Back Squat (1 Rep Max…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 KB Pull Overs (On Bench) 20 T-Spine Ext Over Foam Roller Into: 1:00 Lat Smash with Foam Roller 2:00 Double Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. 2:00 Happy Baby 1:30 Pigeon Pose COMP/SPORT Push Press (1 Rep Max…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 40 Toes To Bar 40 Deadlifts (185/135) 80 Lateral Barbell Burpees 800m Run: Split by 400s 80 Lateral Barbell Burpees 40 Deadlifts (185/135) 40 Toes to Bar Partner B accumulate 320 / 280 cals on Machine. Switch as desired. Workout is over when…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 15 Band Pull Aparts 15 Band Face Pulls 6 Band Pass Throughs Into: 1:30 Flowing Between Seal, Down Dog and Childs Pose 2:00 Frog Stretch 2:00 Couch Stretch 1:30 Double Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. 1:00 Banded Tricep…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet on Wall 2:00 Wall Split 2:00 Couch Stretch 1:30 Down Dog Calf March 2:00 Banded Internal/External Hip Mob 2:00 Banded Frog Stretch 2:00 Banded Rhomboid Stretch Metcon Metcon (Time) 26 Min Running Clock Row or Bike 1:40 On/ 20 Off x…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Lu Raise + 8 Y’s + 6 Row W Press 20 T-Spine Ext. On Foam Roller Into: 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Stretch 1:30 Calf Smash 1:00 Bent Knee Calf Stretch 1:00 Straight Leg Calf Stretch COMP/SPORT…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Hip 90-90s 12 Bent Knee Calf Raise 12 Straight Leg Calf Raise 20 Tib Raise Into: 2:00 Banded Wall Squat 1:30 Banded Ankle Mob. 2:00 Banded Internal/External Hip Mob. 2:00 Banded Hamstring Distraction COMP/SPORT Back Squat (E2MOM x 6 )…