WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Barbell Lat Smash (EA) 90s Pigeon Stretch (EL) 90s Couch Stretch (EL) Competition Metcon (3 Rounds for reps) AMRAP 7 15/12 Cal Machine 15 T2B EMOM 12 1. 200m Run 2. 16 Box Jump Overs 3. 12…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Seated Scapular Wall Slides 90s Banded Lat Stretch (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 90s Double Chest Stretch 10 Seated Scapular Wall Slides COMP/SPORT Squat Snatch (E90s x 10 ) 1 Squat Snatch Set 1…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 1k Row or 2k Bike (Both) 6 Rounds (ABA Style) Mary 1000m Run (Both) 6 Rounds (ABA Style) Cindy 1k Row or 2k Bike (Both) * Mary = 5 HSPU, 10 Pistols, 15 Pull Ups * Cindy = 5 Pull Ups,…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Forearm Smash 2 Min Foam Roll Back 90s Straight Leg Psoas Stretch on Bench (EL) 90s Prone Lat Stretch on Bench 2 Min Double Chest Stretch COMP/SPORT Deadlift (E30s x 10 Minutes ) 1 Deadlift @ 75% 1 RM + 3…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) 2 Min Double Chest Stretch Metcon Metcon (AMRAP – Reps) EMOM 30 Comp: Min 1. 18/15 Cal Row Min 2. Max Burpees Over Rower…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat Cow 10 Banded Pull Aparts 90s Banded Lat Stretch (EA) 10 Banded Pull Aparts 90s Banded Samson Stretch (EL) 10 Banded Pull Aparts 90s Banded Hamstring Distraction (EL) COMP/SPORT Clean and Jerk (E90s x 10 ) 1 Squat Clean and Jerk…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s KB Forearm Smash (EA) 90s KB Calf Smash (EL) 90s Pigeon Stretch (EL) 90s Couch Stretch (EL) Competition Metcon (3 Rounds for reps) Comp: AMRAP 7 15/12 Cal Machine 12 C2B Pull Ups Rest 2 EMOM 12 1. 70 Double Unders 2….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Barbell Lat Smash (EA) 90s Prone Lat Stretch 90s Double Chest Stretch 90s Couch Stretch (EL) COMP/SPORT Snatch (E90s x 10 ) 1 Squat Snatch Set 1 60% Set 2 65% Set 3 70% Set 4 75%…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 5 Rounds Each P1: Run 400M P2: 12 DB Bench Press 24 Wall Balls (20/14) Max Box Jumps (24/20) C. (50/35) S. (40/25) F. Weight of Choice Score is Time – Box Jumps (Each Box Jump Counts as 1 Second) * Please don’t…