WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility () Metcon Metcon (Time) Partner 800m Run (Both) 8 Rounds (ABA Style) 6 DB Hang SA Clean and Jerk (RA) 12 Goblet Reverse Lunges (Total) 6 DB Hang SA Clean and Jerk (LA) 400m Run (Both) 8 Rounds (ABA Style) 8/6 Cal Machine 4 Devils Press…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 2 Min Double Chest Stretch 2 Min Banded Lat Stretch (EA) 5 Prone Swimmers 90s Hamstring Stretch (On Box EL) 90s Banded Samson Stretch (EL) COMP/SPORT Snatch + Gymnastics 5 Rounds E2MOM 4 Unbroken Power Snatches C: 8…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up On Wall 2 Min Wall Split 90s Couch Stretch (EL) 90s Hamstring Stretch on Rig (EL) 1 MIn Calf Stretch (EL) Metcon Metcon (Time) For Time: 60 Cal Machine Rest 2 Min 50 Cal Machine Rest 90s 40 Cal…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 10 Half Kneeling Wall Rotations (EA) 2 Min Couch Stretch (EL) 2 Min Pigeon Stretch (EL) COMP/SPORT Back Squat (E2MOM x 6 ) 7- 7 – 5- 5- 3- 3 * Climbing 12 Death March: 6 EL *…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 90s Banded Lat Stretch (EA) 90s Banded Shoulder Distraction (EA) 2 Min Banded Hamstring Distraction 2 Min Banded Samson Stretch COMP/SPORT Push Press (E2MOM x 6 ) 5 Push Press: Climbing to a heavy 5 + 6 Box…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat Cow 2 MIn Prone Lat Stretch 2 Min Pigeon Stretch (EL) 2 Min Couch Stretch (EL) 2 Min Feet Up on Wall 2 Min Wall Split COMP/SPORT 8 Min to Work to a Heavy Squat Clean @ 9 Min mark E20s…

12th State CrossFit – CrossFit Walk or Run 5k Stretch for 10 – 15 Min View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner (30 Min Cap) 10 Rounds Each Partner 1 Max Cal Machine Partner 2 2 Rounds of Holleyman Score = Time – Calories Holleyman= 5 Wall Balls, 3 Strict HSPU, 1 Power Clean 225/155 Sport: Kipping (155/105) Fitness: Z- Press (115/75) Metcon (Time) Solo…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Pigeon Stretch (EL) 2 Min Prone Lat Stretch 10 Half Kneeling Wall Rotations (EA) 2 Min Double Chest Stretch 2 Min Calf Stretch (EL) 1 Min Knee Straight and 1 Min Knee Bent 2 Min Hamstring Stretch on Rig (EL) Metcon…