WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon 12 Days of 12th State! (Time) 1 Wall Walk 200m Row or Run 30 Double Unders 4 Strict Pull Ups 5 Front Squats (95/65) 6 Reverse Lunges (95/65) Total 7 Hang Cleans (95/65) 8 Bar Facing Burpees 9 KB Swings (55/35) 10 Box Jumps 11 Sit…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 20 Dead Bug 90s Pigeon Stretch (EL) 30s Seal 90s Couch Stretch (EL) 30s Seal 90s Bench Straight Leg Psoas Stretch (EL) 30s Seal 20 Dead Bugs COMP/SPORT Deadlift (E45s x 9 Minutes (12 Rounds) ) 1 Deadlift @ 85% + 2 Box…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) Metcon Metcon (Calories) EMOM 30 Min 1: Max Cal Machine Min 2: Rest * If you attended class…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Scapular Wall Slides 90s Barbell Trap Smash (EA) 90s Barbell Lat Smash (EA) 10 Seated Scapular Wall Slides 2 Min Double Chest Stretch 90s Couch Stretch (EL) 10 Seated Scapular Wall Slides COMP/SPORT Clean and Jerk (1 Rep Max )…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 10 Reps T 8 Reps Y 6 Reps Row + W+ Press Into 2 Rounds 90s Couch Stretch (EL) 90s Prone Lat Stretch 90s Pigeon Stretch (EL) 90s Double Chest Stretch Metcon Metcon (3 Rounds for reps) Comp: AMRAP 7 200m…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 90s Banded Lat Stretch (EA) 90s Double Chest Stretch 90s Banded Samson Stretch (EL) then 2 Rounds 5 Half Kneeling Banded Rotations (EA) 5 Banded Squatted Rotations (EA) COMP/SPORT Snatch (1 Rep Max ) 15 Min to Find…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Partner 1 2K Row 200 Sit Ups 2K Row 200 Air Squats * Partner 2 200m Run 100m Farmer Carry When partner 2 finishes the farmers carry switch with partner 1. Work together to complete the for time piece. Metcon (Time) For…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Kb Forearm Smash (EA) 90s KB Calf Smash (EL) 90s Half Kneeling Calf Stretch (EL) 90s Pigeon Stretch (EL) 90s Double Chest Stretch COMP/SPORT Deadlift (E30s x 10 Minutes ) 1 Deadlift @ 80% 1RM + 2 Box Jumps @ All at…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) 60s Calf Stretch (EL) Metcon 5k Row (Time) Max Effort 5k RowPick One 10K C2 Bike (Time) Pick One