WODs

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 Stretch (EL) 1 Min Hamstring Stretch (EL) 1 Min Calf Stretch (EL) Metcon Metcon (Time) For Time 800m Run 40 Cal Machine Rest 2 Min 600m Run 30 Cal…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Quad Smash with KB (EL) 90s Kneeling KB Calf Stretch (EL) 10 Prone Swimmers 2 Min Prone Lat Stretch 2 Min Double Chest Stretch COMP/SPORT Back Squat (E2MOM x 6 ) 6/6/4/4/2/2 Reps + 4 Partner Glute Ham Raises Fitness Metcon (4…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Barbell Trap Smash (EA) 2 Min Banded Lat Stretch (EA) 90s Banded Hamstring Distraction (EL) 90s Calf Stretch (EL) Push Jerk (E2MOM x 6 ) 4 Push Jerks C. 4 Kneeling Jumps S. 4 Long Jumps Fitness Metcon (6 Rounds for…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Min Prone Lat Stretch 10 Seated Scapular Wall Slides 2 Min Double Chest Stretch 90s Pigeon Stretch (EL) 90s Kneeling KB Stretch COMP/SPORT Squat Clean (8 Min to Work to a Heavy Squat Clean ) @ 9 Minute Mark Squat…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Juneteenth (AMRAP – Reps) Juneteenth June 19, 1865 AMRAP 19 18 Snatches 65 Air Squats 18 Hang Clean and Jerk 65 Sit Ups 18 Squat Cleans 65 Jump Rope * EMOM 6 Burpees * Start with 6 Burpees Burpees don’t count as reps In score C….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat /Cow 2 Min Prone Lat Stretch 2 Min Double Chest Stretch 10 Band Pull Aparts 90s Barbell Trap Smash (EA) 90s KB Kneeling Calf Stretch (EL) 10 Band Pull Aparts COMP/SPORT Squat Snatch (E2MOM x 5 ) 4 Unbroken Squat Snatch…

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) 90s Couch Stretch (EL) 1 MIn Calf Stretch (EL) Metcon Metcon (Time) 2 Rounds 1 Mile Run 100 Sit Ups *courtesy of .com * compare to 9/24/2020

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 2 Min Barbell Quad Smash (EL) 2 MIn Barbell Trap Smash (EA) 2 Min Hamstring Stretch Against Rig (EL) COMP/SPORT Back Squat (E2MOM x 6 ) 7- 7 – 5- 5- 3- 3…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 2 Min Banded Lat Stretch (EA) 5 Prone Swimmers 2 Min Double Chest Stretch 2 Min Couch Stretch (EL) COMP/SPORT Push Press + Push Jerk (E2MOM x 6 ) 3 Push Press + 2 Push Jerks * Climbing 6 Seated…