WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 2 Min Prone Lat Stretch 5 Prone Swimmers 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides 2 Min Pigeon Stretch (EL) COMP/SPORT Squat Clean (15 Min to Find 1RM ) Fitness Metcon (4 Rounds for reps) MIn 1….

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In: 800m Run (Both) 30 BBJO 90 KB Sumo Deadlift HIgh Pull 30 BBJO 90 Pull Ups 30 BBJO 90 Russian KB Swings 30 BBJO * Split Reps as needed C. C2B Pull Ups S. Pull Ups F. Jumping Pull Ups or…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 90s Banded Lat Stretch (EA) 5 Prone Swimmers 2 Min Double Chest Stretch 5 Prone Swimmers 2 Min Couch Stretch (EL) COMP/SPORT Squat Snatch (E2MOM x 5 ) 2 Unbroken Squat Snatch Muscle-ups (E2MOM x 5 ) C….

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) 60s Calf Stretch (EL) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 500m Row 100 Double Unders or 200 Singles 50 Box Step Ups 100m Farmer Carry…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Pigeon Stretch (EL) 10 Seated Scapular Wall Slides 90s Samson Stretch (EL) 10 Seated Scapular Wall Slides 90s Banded Hamstring Distraction COMP/SPORT Back Squat (E2MOM x 6 ) 5/5/3/3/1/1: Climbing to Heavy Single + 6 Banded Good Morning Fitness Metcon (4…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash 2 Min Banded Lat Stretch (EA) 2 Min Double Chest Stretch 2 Min Pigeon Stretch (EL) COMP/SPORT Split Jerk (E2MOM x 6 ) 1 Pause Dip + 1 Split Jerk Pause Dip: Pause for 2 Seconds in Bottom of…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 Min Barbell Forearm Smash 2 Min Prone Lat Stretch 90s Calf Stretch (EL) 90s Couch Stretch (EL) 2 Min Double Chest Stretch COMP/SPORT Squat Clean + Hang Squat Clean + Front Squat (E90s x 6) Fitness Metcon (4 Rounds for reps) EMOM…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides 10 Band Pull Aparts 2 Min Prone Lat Stretch 10 Seated Scapular Wall Slides 10 Band Pull Aparts COMP/SPORT Power Snatch (E2MOM x 5) 2 Unbroken Power Snatches Muscle-ups (E2MOM x 5 )…

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 (EL) 1 Min Couch Stretch (EL) 1 Min Calf Stretch (EL) Metcon Metcon (4 Rounds for time) E8Min x 4 1K Row or 2K Bike 40 Walking Lunges 40…