WODs

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

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) 1 Min Couch Stretch (EL) Metcon Metcon (2 Rounds for reps) Partner AMRAP 12 50 – 40 – 30 – 20 – 10 KB Swings Sit Ups Max…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Half Kneeling Calf Stretch (EL) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 90s Pigeon Stretch (EL) * Consider doing this before class if you have time. COMP/SPORT Front Squat (E2MOM x 5 ) 3 Reps @ 80%, 82.5%, 85%,…

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) 1 Min Calf Stretch (EL) 90s Prone Lat Stretch 2 Min Double Chest Stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 600m Run 1 Round of…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Rig Resisted Banded OHS 2 Min Prone Lat Stretch 2 Min Double Chest Stretch 10 Rig Resisted Band OHS 90s Kneeling Calf Stretch (EL) 90s Banded Samson Stretch (EL) 10 Rig Resisted Band OHS COMP/SPORT Snatch (EMOM 12 ) 1 Snatch @65,…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Pigeon Stretch (EL) 90s Couch Stretch (EL) 5 Prone Swimmers 90s Hamstring Stretch On Rig (EL) 90s Calf Stretch (EL) 5 Prone Swimmers Metcon Metcon (4 Rounds for time) Comp: E6MOM x 4 12 Hang Power Cleans (145/105) 10 Muscle Ups 12…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Min Prone Lat Stretch 10 Scapular Wall Slides 90s Banded Shoulder Distraction 10 Half Kneeling Wall Rotations (EA) 2 Min Double Chest Stretch COMP/SPORT Deadlift (E3MOM x 5 ) 5 Reps @ 75 – 80% 1RM Strict HSPU (E3MOM x…

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

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min KB Kneeling Calf Stretch (EL) 90s Quad Smash (EL) 90s Pigeon Stretch (EL) 2 Min Double Chest Stretch COMP/SPORT Front Squat (E2MOM x 5 ) 3 Reps @75%, 77.5%, 80%, 82.5%, 85% Back Squat (E2MOM x 5 ) 3 Reps @75%,…