WODs

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 Barbell Calf Smash 90s Min Banded Shoulder Distraction (EA) 90s Double Chest Stretch 90s Hamstring Stretch On Rig (EL) 90s Prone Lat Stretch Metcon Metcon (Time) 120/100 Cal Row Then 12 Rounds (ABA Partner Style) 10 Hang Cleans 12 Box Jumps Overs…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 10 Band Pull Aparts (Red) 2 Min Couch Stretch Each Leg 10 Half Kneeling Wall Rotations 2 Min Double Chest Stretch 10 Band Pull Aparts 5 Prone Swimmers COMP/SPORT Thruster (10 Min to Find Heavy Double ) Fitness Metcon (6…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Banded Samson Stretch Each LMin Calf eg 90s Banded Hamstring Stretch Each Leg 1 Calf Stretch Each Leg Metcon Metcon (Time) For Time 1Mile Run 100 Lunges Total 800m Run 80 Air…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Forearm Smash on KB (EA) 90s Childs Pose 2 Min Calf Smash with KB (EL) 90s Double Chest Stretch Metcon 0 – 15 Smokey Mountian 10 – 20 – 30 – 20 – 10 KB Swings Burpees 15 – 25 Annie…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 MIn Pigeon Stretch On Box (EL) 10 Scapular Wall Slides 2 Min Hamstring Stretch on Box (EL) 10 Scapular Wall Slides 2 Min Double Chest Stretch in Rig Metcon Swinger Dinger (Time) 2k Row 100 Wall Balls(20/14) 60 Pull Ups Cap: 20…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Rig Resisted OHS 90s Banded Shoulder Distraction (EA) 2 Min Prone Lat Stretch 90s Kneeling KB Calf Stretch (EL) 10 Rig Resisted Band OHS Metcon Metcon (6 Rounds for reps) Comp: EMOM x 24 1. 10 – 15 Cal Machine…

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 Banded Hamstring Distraction (EL) 5 Prone Swimmers 10 Banded OHS (Black Band If Possible: Hands as Close As Possible) 2 Min Double Chest Stretch in Rig 10 Banded OHS (Same as Above) 5 Prone Swimmers 90s Banded Samson Stretch (EL) Ounces of…