WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 15 KB Pull Overs on Bench 10 Table Tops Into: 1:30 Banded Ankle Mob. 1:30 Banded Samson Stretch 1:30 Banded Hip Internal/External Mob. 2:00 Banded Frog Stretch COMP/SPORT EMOM 12: Min 1. 1 Front Squat Min 2. 2 Back Squats @…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Pull Aparts 5 Pass Throughs 15 T-Spine Ext over Foam Roller Into: :90 Standing Shoulder Ext w/ BB :90 Front Rack Opener w/ BB :60 Scorpion Stretch (EL) :90 Lizard Stretch 2:00 Childs Pose COMP/SPORT Clean and Jerk 8 Minutes…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: For Time 120/100 Cal Machine 100 Sit Ups 80 Single DB Step Ups 60 DB Burpee Deadlifts (2 DBs) 80 Single DB Step Ups 100 Sit Ups 120/100 Cal Machine * Weight of Choice on DBs * Split all work as needed Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Hip 90-90s 10 Table Tops Into: :90 Weighted Ankle Mob. :90 Calf Smash w/ KB (EL) :90 Lizard Stretch (EL) 2:00 Double Chest Stretch :90 Front Rack Opener w/ BB :90 Banded Rhomboid Stretch (EA) Metcon 30 Minute Running Clock…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Legs on Wall 2:00 Wall Split 1:30 Figure 4 On Wall (EL) 1:30 Couch Stretch (EL) 1:30 Weighted Butterfly Stretch :60 Banded Internal Shoulder Stretch (EA) :60 Standing Banded Tricep/Lat Stretch (Low Anchor) Metcon Metcon (Time) For Time 200 Ft Sled Drag…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) :90 Forearm Smash w/ BB :90 Quad Smash w/ BB :90 Front Rack Opener on Box :90 Childs Pose :60 Scorpion Stretch (EL) 2:00 Happy Baby :90 Standing Banded Lat Stretch Competition Metcon (5 Rounds for time) For Time (4 Min Cap) 16…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 15 KB Pull Overs on Bench 10 Table Tops Into: 1:30 Banded Ankle Mob. 1:30 Banded Samson Stretch 1:30 Banded Hip Internal/External Mob. 2:00 Banded Frog Stretch COMP/SPORT EMOM 12 Min 1. 2 Front Squats Min 2. 4 Back Squats @…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 10 Lu Raise + 8 Ys + 6 Row W Press 15 T-Spine Ext. On Foam Roller Into: 1:30 Hand Supported Cossack Stretch 1:30 Hip 90-90s 2:00 Couch Stretch (EL) 1:30 Standing Banded Lat Stretch (EA) COMP/SPORT Snatch (8 Min to…

12th State CrossFit – CrossFit View Public Whiteboard Metcon If you are attending the gymnastic clinic tomorrow, feel free to do sit ups or toes to rig to save your hands. Metcon (Time) Partner: 5K Row For Time P1: Starts the Row P2: Complete 6 Single Arm Russian KB Swings 12 Toes 2 Bar 6…