WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Hip 90-90s :90 Pigeon Pose (EL) :90 Seal Stretch :90 Childs Pose :90 Frog Stretch :90 Contract/Relax Banded Rhomboid Stretch (On all 4s)(Ea.Side) :60 Scorpion Stretch(EL) Metcon Metcon (Time) E9MIn x 4 2k Bike or 1.25 Mile Bike 40 Sit Ups 200…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 6 Ts, 6 Ys, 6 Row W Press 25 Anterior Tib Raises 20 T-Spine Ext. Over Foam Roller Then: :90 Lizard Stretch (EL) :60 Front Split (EL) :90 Shoulder Ext. w/ BB :90 Double Chest Stretch Metcon (No Measure) 2 Rounds:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 6 Ts, 6 Ys, 6 Row W Press 25 Anterior Tib Raises 20 T-Spine Ext. Over Foam Roller Then: :90 Lizard Stretch (EL) :60 Front Split (EL) :90 Shoulder Ext. w/ BB :90 Double Chest Stretch COMP/SPORT EMOM 12: @ 65…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 150/120 Calorie Machine 100 KB Sumo Deadlift High Pull 200 Sit Ups 100 Russian KB Swings 150/120 Calorie Machine * Split All Reps as Needed * Weight of Choice Metcon (Time) Solo For Time: 75/60 Calorie Machine 50 KB Sumo Deadlift…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 6Ts,6Ys,6 Row+W+Press 10 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) Metcon 30 Min…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet Up on Wall 2:00 Wall Split :90 Figure 4 (On Wall) (EL) :90 Straight Leg Psoas Stretch (On Bench) (EL) :60 Scorpion Stretch (EL) Metcon Metcon (3 Rounds for reps) E3MOM x 3 1k Bike or .62 Echo With time Remining…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) :60 Front Split (EL) :90 Pigeon Stretch (EL) :90 Childs Pose (Focus on belly breathing) :60 Cat/Cow :90 Front Rack Stretch w/ BB :90 Double Chest Stretch Competition Metcon (5 Rounds for time) EMOM 4 1. 200m Run 2. 16 C2B Pull Ups…

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) :60 Single Arm Banded Lat Stretch (Anchor point below knee) COMP/SPORT EMOM 12 @60-65% @ 1RM Front Squat Min 1. 4 Front Squats…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 6Ts, 6Y’s and 6Row W Press 20 T-Spine Ext over Foam Roller Then: :60 Shoulder Extension w/ BB :90 KB Calf Smash (EL) :60 Kneeling Ankle Mob. w/ KB (EL) COMP/SPORT 22 Minute Running Clock Snatch (Heavy Single ) 0 –…