WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Pigeon Stretch on Box (EL) 10 Scorpion with 2s Hold (EL) 2 Min Hamstring Stretch on Box (EL) 10 Iron Crosses with 2s Hold (EL) 3 Min of Foam Rolling Back Metcon Metcon (5 Rounds for weight) Comp: E4MOM x 5…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up Against Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Calf Stretch (EL) Metcon The Ghost (AMRAP – Reps) The Ghost EMOM 24 1. Max Cal Row 2. Max Burpees 3. Max Double Unders 4. RestCompare to…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Rounds 10 Banded Pull Aparts 10 Banded OHS 2 Rounds 5 Prone Swimmers 5 Half Kneeling Wall Rotations (EA) Metcon Metcon (6 Rounds for weight) Comp: EMOM 18 Min 1. 200m Run Min 2. 20 Sit Ups Min 3. 5…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 90s Pigeon Stretch (EL) 90s Banded Lat Stretch (EA) 2 Min Double Chest Stretch Metcon Metcon (3 Rounds for reps) With 25 Min Running Clock: AMRAP 10 Cindy AMRAP 5 Max Calorie Machine…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 min Barbell Forearm Smash (EA) 2 min Prone Lat Stretch 2 min Double Chest Stretch 90s Couch Stretch (EL) Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) AMRAP 10 (ABA Style) 12/10 Cal Machine 8 Double DB Step Ups 12 Box Jumps Rest 2 Min AMRAP 10 (ABA Style) 12 Burpees 48 Double Unders 6 Devils Press C. 50/35 S. 40/25 F. Singles Metcon (2 Rounds for reps)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 2 Rounds of 10 Banded Pull Aparts 10 Rig Resisted Band OHS Then 5 Prone Swimmers 2 MIn Prone Lat Stretch 2 Min Double Chest Stretch COMP/SPORT 15 Min to Find 1 Rep Max Squat Snatch or 1 Rep Max…

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 Calf Stretch (EL) 2 Min Double Chest Stretch Metcon Metcon (3 Rounds for time) E10Min x 3 400m Run 60 Sit Ups 800/700m Row * Each interval…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 2 MIn Couch Stretch (EL) 2 Min Hamstring Stretch (EL) COMP/SPORT Back Squat (1 Rep Max ) Fitness Metcon (4 Rounds for reps) E4MOM x 4 10 Goblet Bulgarian Split Squat (EL) 20…