WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Calf Smash (EL) 90s Pigeon (EL) 90s Hamstring Stretch against Rig (EL) 90s Couch Stretch (EL) Metcon Metcon (5 Rounds for time) Comp: 300/250m Row 7 Back Squats 14 Box Jump Overs Rest 2 Min x 5 * Guys use…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 1 Min Figure 4 Stretch (EL) 1 Min Couch Stretch (EL) 1 Min Calf Stretch (EL) Metcon Metcon (AMRAP – Reps) AMRAP 24 200m Run 200m Row 20 Sit Ups 400m Run 400m…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Banded Thoracic Rotations (EA) 90s Prone Lat Stretch 5 Prone Swimmers 90s Double Chest Stretch 5 Banded Thoracic Rotations (EA) 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) COMP/SPORT Bench Press (E3MOM x 4) E3MOM x 4 8 Bench Press 8 Death…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Trap Smash (EA) 2 Min Double Chest Stretch 90s Banded Samson Stretch 90s Banded Hamstring Distraction Metcon Metcon (8 Rounds for reps) Comp: 3 Min Work 1 Min Rest : Alternate x 8 4 Rounds of Each 1) 15 HSPU…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 90s Double Chest Stretch 90s Banded Lat Stretch (EA @ Elbow) 90s Banded Lat Distraction (EA @ Wrist) 90s Double Chest Stretch 5 Prone Swimmers Metcon Metcon (12 Rounds for weight) Comp: EMOM 12 Min 1 : 3 Hang Squat…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In: 1 Mile Run (Together) 10 Rounds (ABA Style) 10 KB Snatch (LA) 10 Burpees 10 KB Snatch (RA) Cash Out: 100 Sit Ups (Each) C. 55/35 S. 44/26 F. Weight of Choice Metcon (Time) Solo Buy In : 1 Mile Run…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 2 Min Double Chest Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) Metcon Metcon (4 Rounds for time) Comp: 30 Unbroken Wall Balls (20/14) 18/15 Cal Machine 30 Air Squats 15 Pull…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 1 Min Figure 4 Stretch (EL) 1 Min Couch Stretch (EL) 1 Min Calf Stretch (EL) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 100m Farmer Carry 400m Run 100m Farmer Carry…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Prone Lat Stretch 90s Barbell Trap Smash (EA) 2 Min Double Chest Stretch 90s Pigeon Stretch (EL) 90s Calf Stretch (EL) COMP/SPORT Metcon (4 Rounds for weight) E3MOM x 4 10 Bench Press 10 Plate Good Morning + Bent Over Row…