WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Forearm Smash (EA) 2 Min Pigeon Stretch (EL) The 2 Rounds of 10 Scapular Wall Slides 10 Band Pull Aparts COMP/SPORT Bench Press (E3MOM x 4 ) 8 Reps + 8 Pendlay Row Fitness Metcon (AMRAP – Rounds and Reps)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Lat Stretch (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 2 Min Double Chest Stretch Metcon Paper Jam (Time) Comp: Partition As Needed 120/100 Cal Machine 60 Burpees 60 Double DB Squats (50/35) 24 Wall Walks Sport: Partition…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 10 Band Pull Aparts 5 Prone Swimmers 2 Min Prone Lat Stretch 2 Min Double Chest Stretch 10 Band Pull Aparts Metcon Metcon (12 Rounds for weight) Comp: EMOM 12 Min 1. 15 TTB Min 2. 1 Hang…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 3 Rounds 500m Row (Together) (Own Machnine) 30 Power Cleans 100 Double Unders (Each) 30 Burpees C. (185/125) S. (135/95) F. (Your choice)(200 Singles) Metcon (Time) Solo 3 Rounds 500 m Row 15 Power Cleans 100 Double Unders 15 Burpees C. (185/125) S….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Calf Smash 2 Min Couch Stretch (EL) 90s Hamstring Stretch (EL) 90s Calf Stretch (EL) 2 Min Double Chest Stretch Metcon Metcon (Time) 5 Rounds 400m Run 20 Sumo Deadlift High Pull 20 Push Press C. (95/65) S. (75/55) F….

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 Hamstring Stretch 90s Barbell Forearm Smash (EA) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 500m Row 50 Walking Lunges 1 Min Hang From Bar *…

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 Band Pull Aparts 90s Barball Trap Smash (EA) 90s Calf Stretch (EL) COMP/SPORT Bench Press (E3MOM x 4 ) Bench Press 10 Reps + Gorilla Row 10 Reps…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet up on Wall 90s Wall Split 90s Couch Stretch (EL) 90s Hamstring Stretch (EL) 90s Kneeling KB Calf Stretch (EL) Metcon Metcon (Time) Comp: 1 Mile Run 80 Sit Ups 60 Russian KB Swings (70/55) 40 C2B Pull Ups 20…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 10 Band Pull Aparts 5 Half Kneeling Wall Rotations Each Side 90s Banded Samson Stretch EL 90s Banded Hamstring Distraction EL 90s Pigeon Stretch EL Metcon Metcon (2 Rounds for weight) Sport: EMOM 12 Min 1. 10 –…