WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 * Teams of 3* P1. 600m Run, 750 Row or 1,500m Bike P2. AMRAP #1 10 Burpees 20 Revere Lunges 40 Double Unders or 80 Single Unders P3. AMRAP #2 4 Devils Press 8 DB Squats 16 Sit…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Seated Scapular Wall Slides 2 Min Prone Lat Stretch 90s Banded Samson Stretch 90s Banded Hamstring Distraction 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides COMP/SPORT Clean Complex (E90s x 8 ) Build to a Heavy 1 Squat…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash 90s Banded Lat Stretch (EA) 2 Min Double Chest Stretch 2 Min Prone Lat Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) Metcon Metcon (2 Rounds for reps) Comp: EMOM 10: MIn 1: 15/12 Cal Machine Min 2:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 10 Banded Overhead Squats 2 Rounds 5 Kneeling Banded Pull Aparts (Against Wall) (EA) 5 Squatted Banded Rotations (EA) Then 90s Banded Samson Stretch 90s Banded Hamstring Distraction COMP/SPORT With 21 Min Window 7 Min to Work up…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy in: 1k Row or 2k Bike (Both Athletes) 10 Rounds (ABA Style) 5 Hang KB Squat Cleans 10 Burpee Box Jump Overs : Partner Holds KB in Front Rack 5 Hang KB Squat Cleans Cash Out: 100 Sit Ups (Both Athletes) C:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Foam Roll on Back 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction 2 Min Double Chest Stretch 90s Kettle Bell or Barbell Forearm Smash (EA) COMP/SPORT Deadlift (E30s x 10 Minutes ) 2 Deadlifts 70% 1 Deadlift + 3 second…

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) 90s Calf Stretch (EL) Metcon Metcon (6 Rounds for reps) EMOM 24 1. 10 – 15 Cal Row 2. 1 Round of Cindy 3….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 2 Min Thoracic Foam Rolling 2 Min Double Chest Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) COMP/SPORT Clean Complex (E90s x 8 ) 1 Squat Clean + 1 Front Squat + 1 Jerk Fitness Metcon (3…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Prone Lat Stretch 10 Band Pull Aparts 2 Min Double Chest Stretch 10 Banded Pull Aparts 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) Competition Metcon (3 Rounds for reps) EMOM 8 MIn 1. 15/12 Cal Machine Min 2….