WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 15 KB Pull Overs (On Bench) 15 Front Rack Openers (On Bench) Into: :60 Scorpion Stretch (EL) (Focus on Breath) :90 Calf Smash w/ KB (EL) :90 Quad Smash w/ KB (EL) 2:00 Couch Stretch (EL) 2:00 Frog Stretch Competition Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Banded Ankle Mob. (EL) :90 Banded Samson Stretch (EL) :90 Banded Hamstring Stretch (EL) :90 Banded Lat Stretch (High Anchor, EA.) 2:00 Straddle Stretch w/ BB or Rig 2:00 Happy Baby Pose COMP/SPORT EMOM 12: Min 1. 3 Front Squats Min 2. 6 Back Squats…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 10 Lu Raises 10 Table Tops 5 Prone Swimmers Into: :60 Front Split (EL) :90 Couch Stretch (EL) :90 Pigeon Pose (EL) :90 Weighted Butterfly Stretch COMP/SPORT On a 22 Minute Running Clock Clean and Jerk (Build to a Heavy Single…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) Partner AMRAP 10 Buy In: 1.5k Row/1k Row (Split as needed) with time Remining Ascending AMRAP 2 Burpees Over Rower 2 Russian KB Swings 4/4, 6/6, 8/8 Rest 2 AMRAP 10 Buy In 1.5k Row/ 1k Row (Split as needed) with…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 20 Hand Supported Cossack Stretch 20 Hip 90-90s Then: :90 Couch Stretch (EL) :90 Banded Samson Stretch (EL) :90 Banded Hamstring Distraction (EL) :60 Single Arm Banded Lat/Tricep Stretch (Anchor point below knee) Metcon 30 Min Running Clock 12 Min Window…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (Time) 2:00 Legs on Wall 2:00 Wall Split :90 Figure 4 (EL) :90 Frog Stretch :60 Scorpion Stretch (EL) :60 Front Split (EL) :90 Standing Banded Lat Stretch Metcon Metcon (Time) For Time: 100 Cal Bike or 80 Cal Echo 50 Cal Row 80 Cal…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 6Ts,6Ys,6 Row+W+Press 15 Band Pull Aparts 5 Band Around the Worlds (Ea. Direction) Then: :60 Front Rack Stretch w/ BB or Box :90 Contract/Relax Banded Rhomboid Stretch (On all 4s)(Ea.Side) :90 Contract/Relax Banded Internal/External Hip Stretch (1/2 Kneeling)(EL) :90 Ankle Mob….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 6 Ts 6Ys 6 Row W Press 20 T-Spine Ext Over Foam Roller 20 Hip 90-90s Into: :90 Couch Stretch :90 Frog Stretch :90 Double Chest Stretch :90 Standing Banded Lat Stretch Metcon 22 Min Running Clock COMP/SPORT Snatch (Build to…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: Buy In: 60 Double DB Front Rack Reverse Lunges 12 Rounds (ABA Style) 10 DB Bench Press (DBs of Choice) 35 Double Unders 12/10 Cal Row Cash Out: 60 Double DB Front Rack Reverse Lunges C. 50 Double Unders F. 100…