WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Half Kneeling Band Pull Aparts (EA) 2 Min Prone Lat Stretch 5 Half Kneeling Band Pull Aparts (EA) 2 Min Double Chest Stretch 5 Squatting Banded Rotations (EA) 10 Banded OHS 5 Squatting Banded Rotations (EA) COMP/SPORT Snatch (E90s x…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Calf Stretch (EL) 90s Double Chest Stretch (EL) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) Competition Metcon (5 Rounds for reps) EMOM 10 1. 10 – 15 Knees to…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 90s Barbell Trap Smash 5 Prone Swimmers 90s Banded Lat Stretch (EA) 5 Prone Swimmers 90s Double Chest Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) COMP/SPORT Split Jerk Complex (E90s x 8 ) 1 Pause Dip + 1…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In: 800m Run W/ Med Ball 12 Rounds ABA Style 12 Pull Ups 3 Wall Walks 12 MB Cleans Cash Out: 800m Run W/ Med Ball C: C2B Pull Ups, MB (30/20) S. MB (20/14) F. Ring Rows, MB of Choice 1…

12th State CrossFit – CrossFit View Public Whiteboard Mobility () COMP/SPORT E2MOM x 7 4 Deadlifts + 4 Bench Press Deadlift (E2MOM x 7 ) Bench Press (E2MOM x 7 ) Fitness Metcon (2 Rounds for reps) AMRAP 7 15 Russian KB Swings 15/12 Cal Bike into AMRAP 7 15 DB Floor Press 15/12 Cal…

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 Barbell Calf Smash (EL) Metcon Metcon (3 Rounds for time) E15Min x 3 1K/800m Row 2k/1,800m Bike 800m Run

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Banded Pass Throughs 5 Half Kneeling Banded Pull Aparts (EA) 10 Banded OHS 5 Squatted Banded Rotations 10 Seated Scapular Wall Slides 2 Min Double Chest Stretch 2 Min Prone Lat Stretch COMP/SPORT Snatch Complex (EMOM 10 ) Min 1 – 5….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s KB Calf Smash (EL) 5 Prone Swimmers 90s KB Half Kneeling Calf Stretch (EL) 5 Prone Swimmers 90s Couch Stretch (EL) Competition Metcon (5 Rounds for reps) EMOM 10 1. 4 – 8 Bar Muscle Ups 2. 20 Shoulder Taps Sport Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/ Cow 90s Barbell Trap Smash (EA) 90s Banded Lat Stretch (EA) 90s Double Chest Stretch 90s Banded Samson Stretch (EL) 90s Banded Pigeon stretch (EL) COMP/SPORT Split Jerk Complex (E90s x 8 ) 1 Front Squat + 1 Split Jerk Fitness…