WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Min Banded Lat Stretch (Elbow in Band) (EA) 90s Banded Shoulder Distraction (EA) 30s Half Kneeling Wall Rotations (EA) 2 Min Double Chest Stretch COMP/SPORT 3 position Snatch (E90s x 8) High Hang Snatch + Mid Hang Snatch + Snatch* Climb *…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs up on Wall 90s Calf Smash on Bar or KB (EL) 1 Min Banded Samson Stretch (EL) 90s Quad Smash with KB or Bar (EL) 2 Min Double Chest Stretch Metcon Metcon (5 Rounds for time) Comp: E5MOM x 5…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 Min Hamstring Stretch on Rig (EL) 5 Cat/Cow 1 Min Seal Stretch 5 Cat/Cow 1 Min Pigeon Stretch (EL) 5 Cat/Cow 1 Min Couch Stretch (EL) COMP/SPORT Deadlift/Strict Strength E2MOM x 6 5 Deadlifts @ 60-65%1RM 5 Strict Pull Ups – Weighted…

12th State CrossFit – CrossFit Walk or Run 5K. 10 – 15 Min of Stretching 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 Bicep Stretch Against Wall (Each Arm) 90s KB Lat Smash (Each Arm) 90s KB Calf Smash (Each Leg) 90s KB Calf Stretch (Each Leg) Metcon Metcon (Time) For Time: With Partner 150 Sit Ups 125 Calorie Machine 100 Pull Ups 75 Devil…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Samson Stretch Each Leg 90s Banded Hamstring Stretch Each Leg 2 Min Wall Split 90s Couch Stretch Each Leg COMP/SPORT Front Squat (E2MOM x 5 ) 5 Reps @55%, 57.5%, 60%, 62.5%, 65% * if you don’t have a max start…

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 Each Leg 90s Calf Stretch Each Leg 90s Couch Stretch Each Leg Metcon Metcon (AMRAP – Reps) EMOM 30 1. 200m Run 2. 1 Round of Cindy 3. Rest…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat Cow 10 Rig Resisted OHS 90s Barbell Lat/ Tricep Smash (Each Arm) (Bar in Rack) 90s Pigeon Stretch (EL) 2 Min Double Chest Stretch in Rig 10 Rig Resisted COMP/SPORT Snatch Complex (E90s x 8 ) 1 Power Snatch 1 Snatch…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 MIn Seal Stretch 2 Min Couch Stretch (EL) 2 MIn Hamstring Stretch on Rig (EL) 2 Min Wall Split 2 Min Banded Wall Squat (Band under back and around both knees) 1 Min Seal Stretch Metcon Metcon (5 Rounds for time) Comp:…