WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Half Kneeling Wall Rotations (EA) 90s Samson Stretch (EL) 5 Prone Swimmers 90s Banded Hamstring Distraction (EL) COMP/SPORT Split Jerk (E2MOM x 6) 2 Split Jerk Climbing C. 3 Reps of Kneeling Jumps + Box Jump S. 3 Reps of…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Couch Stretch (EL) 2 Min Double Chest Stretch 2 Min Prone Lat Stretch 1 Min Calf Stretch (EL) COMP/SPORT Squat Clean (8 Min to Work to Heavy ) @ 9 Min Mark Squat Clean (EMOM 5 )…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 2K Row 40 TTB 120 KB Swings 40 TTB 120 Box Jump Overs 40 TTB 2K Row * Split Reps As Needed C. 70/55 S. 55/35 F. 44/26: Hanging Knee Raises Metcon (Time) Solo For Time: 1K Row 20 TTB 60…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pull Aparts 2 Min Prone Lat Stretch 2 Min Double Chest Stretch 10 Band Pull Aparts 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) COMP/SPORT Squat Snatch (E2MOM x 5 ) 3 Unbroken Squat Snatches * Climbing or Across Muscle-ups (E2MOM…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) 1 Min Calf Stretch (EL) Metcon DosTres (Time) 2 K Row or 4 K Bike 200 Double Unders 2 Mile Run

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Banded Samson Stretch EL 2 Min Banded Hamstring Distraction (EL) 90s KB Lat Smash (KB under arm EA) 90s KB Forearm Smash (EA) COMP/SPORT Back Squat (E2MOM x 6 ) 6- 6 – 4- 4- 2- 2 3 EL DB Single…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Lat Stretch (EA) 10 Seated Scapular Wall Slides 5 Half Kneeling Wall Rotations (EA) 10 Seated Scapular Wall Slides 90s Couch Stretch (EL) 1 Min Calf Stretch (EL) COMP/SPORT Push Jerk + Split Jerk (E2MOM x 6) Push Jerk + Split…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 2 Min Prone Lat Stretch 90s Hamstring Stretch (EL) 5 Prone Swimmers 2 Min Double Chest Stretch 90s Couch Stretch (EL) COMP/SPORT E90s x 8 Deficit Clean Pull (E90s x 4 ) 2 Reps @ 105 – 110%…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner For Time: 4 Rounds Each Partner 1: Runs 400m With Medball Partner 2: 15 Wall Balls 15 Sit Ups with Wall Ball Max Burpees Score = Total Time – Total Burpees C. (20/14) S. (16/12) F. Medball of Choice Metcon (Time)…