WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Half Kneeling Banded Wall Rotations (5 EA) 10 Band Pull Aparts 1 Min Barbell Trap Smash (EA) 2 Min Double Chest Stretch 2 Min Prone Lat Stretch 10 Band Pull Aparts 10 Half Kneeling Wall Rotations (5 EA) COMP/SPORT Split Jerk Complex…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 100/80 Cal Machine : Partner Holds DBs in Farmer Carry Position 200m Run (Both) 80 DB Squats : Partner Holds DBs in Front Rack (Shoulders are ok) 200m Run (Both) 60 Renegade Row : Partner Holds Plank on DBs 200m Run (Both) 40…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Shoulder Distraction (EA) 90s Banded Lat Stretch (EA) 2 Min Double Chest Stretch 2 Min Couch Stretch (EL) COMP/SPORT E2MOM x 7 5 Deadlift + 5 Bench Press Deadlift (E2MOM x 7) Bench Press (E2MOM x 7) Fitness Metcon (AMRAP –…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 90s Banded Pigeon Stretch (EL) Metcon Metcon (9 Rounds for time) E4MIN x 9 1. 1,500/1,300m Bike 2. 600m Run 3. 750/600m Row…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Sets of 8 Banded Pull Aparts 8 Rig Resisted Banded OHS 8 Banded Rotations in Bottom of Squat Then 2 Min Prone Lat Stretch 90s Couch Stretch (EL) 90s Hamstring Stretch COMP/SPORT Snatch Complex (E90s x 6 ) E90s x 6 High…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 min Double Chest Stretch 90s Barbell Forearm Smash (EA) 90s Barbell Quad Smash (EL) 90s Pigeon Stretch (EL) 2 Min Prone Lat Stretch Competition Metcon (6 Rounds for reps) EMOM 12 1. 4 Strict T2B + 4 Kipping TTB + 4 Knees…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Half Kneeling Banded Wall Rotations (EA) 90s Banded Lat Stretch (EA) 90s Double Chest Stretch 5 Prone Swimmers 90s Couch Stretch (EL) COMP/SPORT Split Jerk Complex (E90s x 8 ) Round 1 – 4 1 Pause Dip + 1 Split…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 1 Mile Run (Both) into 10 Rounds (ABA Style) 10 Front Squats 12/10 Cal Machine 20 Sit Ups C. 155/105 S. 125/85 F. Weight of Choice Metcon (Time) Solo 1 Mile Run into 5 Rounds 10 Front Squats 12/10 Cal Machine 20 Sit…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Tricep/Lat Smash (EA) 2 Min Double Chest Stretch 90s Banded Samson Stretch 90s Banded Hamstring Distraction 90s Kneeling Calf Stretch (EL) Use DB or KB on knee COMP/SPORT E2MOM x 7 7 Deadlifts 7 Bench Press Deadlift (E2MOM x 7)…