WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Min Running Clock (Back on Floor ) 2 Min Legs Up on Wall 2 Min Wall Split 2 Min Figure 4 Left Leg 2 Min Figure 4 Right Leg (Standing) 2 Min Calf Stretch Right Leg (One Min Back Knee Straight) (One…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 MIn Prone Lat Stretch 2 Min Samson Stretch (Each Leg) 2 Min Banded Hamstring Distraction (Each Leg) 2 Min Prone Lat Stretch COMP/SPORT Front Squat + Jerk (12 Min to Find Max / Heavy for the Day ) Fitness Metcon (4 Rounds…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 MIn Banded Shoulder Distraction (Each Arm) 5 Prone Swimmers 10 Half Kneeling Wall Rotations (Each Arm) 5 Prone Swimmers 2 Min Banded Distraction (Each Arm) 5 Prone Swimmers 2 MIn Double Chest Stretch In Rig * Today would also be great mobility…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/ Cow 2 Min Double Chest Stretch 10 Rig Resisted Band OHS 2 Min Tricep/Lat Smash (Bar in Rig) 2 Min Couch Stretch (Each Leg) COMP/SPORT Snatch (E90s x 8 ) 1 Hang Squat Snatch + 1 Squat Snatch * Climbing *…

12th State CrossFit – CrossFit 5K Walk or Run 10 – 15 Minutes of Stretching View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 min Hamstring Stretch Each Leg 10 Band Pull Aparts 1 min Banded Shoulder Distraction (Each Arm) 10 Band Pull Aparts 2 min Seated Wall Split Metcon Metcon (Time) Partner Wod 100 Cal Machine 50 Burpees 100 KB Snatches 50 Burpees 100 Sit…

12th State CrossFit – CrossFit 21.3 * Workout details will be posted tonight after 8PM View Public Whiteboard Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Min Running Clock (Back on Floor ) 2 Min Legs Up on Wall 2 Min Wall Split 1 Min Figure 4 Left Leg 1 Min Figure 4 Right Leg (Standing) 2 Min Calf Stretch Right Leg (One Min Back Knee Straight) (One…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Min Double Arm Chest Stretch 2 MIn Hamstring Stretch (EL Against Rig) 2 Min Double Chest Stretch 10 Cat/Cow COMP/SPORT Front Squat + Jerk (E2MOM x 5 ) Front Squat + Jerk @ 80-85 % 1 RM Jerk Fitness Metcon…