WODs

12th State CrossFit – CrossFit Mobility 2 Rounds 20 T-Spine Ext. Over Foam Roller 20 Tib Raises Into: 1:00 Forearm Smash 1:00 Quad Smash 2:00 Frog Stretch 2:00 Straddle Stretch COMP/SPORT Clean Technique Work (Weight) E90s x 8 3 Position Clean High Hang Clean : Receive @ 6 Inches Hang Clean : Receive @ 4…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Windmills 10 KB Pullovers on Bench Into: 1:00 PVC Prayer Stretch on Bench 1:00 PVC External Rotation 2:00 Couch Stretch 2:00 Pigeon Stretch COMP/SPORT Strict Press Strict Press + Strict Pull Up E2MOM x 6 5 – 5 – 3 – 3 – 1 -1…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time: 1k Row or 2k Bike (Both) 100 Heavy Russian KB Swings 1 Mile Run 100 Heavy Russian KB Swings 1K Row or 2k Bike (Both) * Split all other movements as needed Solo Metcon Metcon (Time) 1k Row or 2k Bike 50 Heavy Russian…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 0-90 (5 ea.) 5 Weighted Prone Swimmers Into: 1:00 Banded Samson Stretch 1:00 Banded Wall Squat 1:00 Cobra Stretch 1:00 Sleeper Stretch COMP/SPORT Back Squat + Front Squat Complex (Weight) EMOM 12 1. 3 Front Squats 2. 6 Back Squats * Use the same weight…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Kneeling Forearm Stretch 1:00 Lizard Stretch 1:00 Twisted Lizard 1:00 Calf Stretch on Wall Metcon (3 Rounds for time) E10MOM x 3 800m Run 4 Lengths of Backward Sled Drag 200m Farmers Carry

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press 10 Plate Windmills Into: 1:00 Banded Internal Shoulder Mob. 1:00 Kneeling Banded Lat Stretch 1:00 Banded Internal / External Hip Opener 1:00 Banded Pigeon Stretch Metcon (Weight) Comp EMOM 20 Min 1. 15/12 Calorie Machine Min 2. 1 Snatch…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Tib Raises (Pause At Top) 10 KB Pull Overs on Bench Into: 1:00 Quad Roll 1:00 T-Spine Ext Over Roller 1:00 Couch Stretch 1:00 Pigeon Stretch COMP/SPORT Clean Technique Work (Weight) E90s x 8 Segmented Clean Deadlift Pause 2 Inches Off of The Ground Pause at…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Banded Face Pulls :30 Supinated Deadhang Into: 1:00 Pec Stretch on Wall 1:00 Rhomboid Stretch in Childs Pose 1:00 Prone Front Rack Stretch 1:00 Scorpion Stretch COMP/SPORT Strict Press Strict Press + Strict Pull Up E2MOM x 6 5 – 5 – 3 – 3 –…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time 100 Partner Wall Balls (20/14) 1,500m Row 100 Bench Press 1,500m Row 100 Partner Wall Balls (20/14) * All Work Split as Needed * Partners Alternate Reps by throwing the ball at an angle towards the target or wall * Comment Bench Press Weight…