WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Seated Scapular Wall Slides 90s Banded Lat Stretch (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 2 Min Double Chest Stretch Competition Metcon (3 Rounds for reps) EMOM 8 Min 1. 200m run MIn 2. 40 Ft HS Walk…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 2 Min Prone Lat Stretch 5 Half Kneeling Banded Wall Rotations (EA) 2 Min Double Chest Stretch 5 Squatted Banded Rotations (EA) 2 Min Couch Stretch (EL) COMP/SPORT Snatch Grip Push Press (E90s x 8 ) 3 Reps:…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time 60 Cal Machine 90 Box Jump Overs (24/20) 150 Wall Balls (20/14) 90 Box Jump Overs 60 Cal Machine EMOM 4 Burpees C/S: As Written F: Box Step Overs Metcon (Time) Solo For Time 30 Cal Machine 45 Box Jump Overs…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Seated Scapular Wall Slides 90s Pigeon Stretch (EL) 10 Seated Scapular Wall Slides 90s Couch Stretch (EL) 10 Seated Scapular Wall Slides 90s Hamstring Stretch Against Rig (EL) COMP/SPORT 16 Min to Find 3 RM Deadlift 3 RM Bench Press Deadlift (3…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Couch Stretch (EL) 90s Kb Calf Smash (EL) 90s Kb Half Kneeling Calf Stretch (EL) Metcon Metcon (Time) For Time: 1 Mile Run 2 K Row 1 Mile Run 4 K Bike

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Band Pull Aparts 5 Banded OHS 2 Min Prone Lat Stretch 5 Band Pull Aparts 5 Banded OHS 2 Min Double Chest Stretch 10 Squatted Banded Rotations (5 Each Way) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) COMP/SPORT 24…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Rounds 5 Prone Swimmers 5 Half Kneeling Banded Pull Aparts (Against Wall) (EA) then 90s Barbell Forearm Smash (EA) 90s Barbell Quad Smash (EL) Metcon Metcon (Time) For Time: 400m Run 40 Single DB Hang Cluster (Alt by 5s) 80…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for weight) EMOM 24 1. 1 Round of Cindy 2. 5 Snatch Singles @ 60 – 70 percent 3. 250/200m Row 4. 5 Clean Singles @ 60 – 70 percent * Partner will be back next week

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 90s Banded Lat Stretch (EA) 10 Seated Scapular Wall Slides 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 10 Seated Scapular Wall Slides COMP/SPORT Deadlift (E2MOM x 7 ) 2 Reps : Across Bench Press (E2MOM…