WODs

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

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Double Chest Stretch 90s Barbell Trap Smash (EA) 90s Banded Lat Stretch (EA) 90s Double Chest Stretch 1 Min Calf Stretch (EL) Metcon Metcon (Time) Partner 800 m Run Together 80 Burpees (alt by 5s) 80 Russian KB Swings (Alt by 10s)…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Min Pigeon Stretch (EL) 90s Couch Stretch (EL) 90s Hamstring Stretch off Box (EL) 90s Prone Lat Stretch on Box 90s Double Chest Stretch COMP/SPORT Front Squat (E2MOM x 5) 5 Reps @65%, 67.5%, 70%, 72.5%, 75% Back Squat (E2MOM x 5…

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 Calf Stretch (EL) 1 Min Barbell Lat Smash (EA) Metcon Metcon (Time) 1 Mile Run 50-40-30-20-10 Air Squats 25 -20- 15 – 10- 5 Push…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pass Throughs 10 Band OHS 90s Banded Lat Stretch (EA) 90s Banded Shoulder Distraction (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) COMP/SPORT Snatch + OHS (E90s x 8 ) 1 Snatch + 1 OHS @ 65, 70,…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Seated Scapular Wall Slides 90s Couch Stretch (EL) 90s Hamstring Stretch on Rig (EL) 2 Min Wall Split 5 Prone Swimmers 10 Cat/Cow Metcon Metcon (4 Rounds for reps) Comp: E6MOM x 4 400m Run 15 Burpee Box Jump Overs…

12th State CrossFit – CrossFit Walk or Run 5K Stretch for 10 – 15 Minutes View Public Whiteboard Ounces of Water (yesterday) Ounces of water (AMRAP – Reps) Record your total from yesterday! Goal: 60-80 oz per day Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Hamstring Stretch on Rig (EL) 2 Min Double Chest Stretch 1 min Alt Scorpion 1 Min Alt Iron Cross 2 Min Wall Split 90s Couch Stretch (EL) Metcon Metcon (Time) With A Partner 5k on Rower P1 – Start on rower P2…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 Min Pigeon Stretch (EL) 1 Min Banded Hamstring Stretch (EL) 2 Min Double Chest Stretch 1 Min Couch Stretch (EL) 1 Min Forearm Smash (EA) COMP/SPORT Front Squat (E2MOM x 5 ) 5 Reps @ 60%, 62.5%, 65%, 67.5%, 70% Back Squat…