WODs

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 2:00 Couch Stretch 1:00 Lizard Stretch 1:00 Pigeon Pose 1:00 Calf Smash Metcon Metcon (Time) For Time: 1 Mile Run 2k Row 4k Bike

12th State CrossFit – CrossFit Mobility 2 Rounds 10 T-Spine Ext. Over Foam Roller 15 Pull Overs on Bench Into: 1:00 Chest Stretch on Rig 1:00 Sleeper Stretch 1:00 Pec Smash w/ Ball 1:00 Prayer Stretch on Bench Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsSport: 60 Pull Ups…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Raises (Slow) 20 Banded Lateral Steps w/ Green Band Into: 1:00 Banded Internal/External Hip Opener 1:00 Banded Pigeon Pose 1:00 Banded Samson Stretch 2:00 Banded Wall Squat COMP/SPORT Back Squat 12:00 To Find 3 Rep Max Fitness Metcon (Weight) E5MOM x 3 :45…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Plate Halos Into: 1:00 Banded Kneeling Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Rhomboid Stretch 1:00 Banded Childs Pose COMP/SPORT Snatch 12:00 To Find Max Snatch Fitness Metcon (AMRAP – Rounds and Reps) 7 Mins on 1 Min Off x 2…

12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 8 P1. 75 Ft Heavy Sled Push + 10 Tire Jumps + 75 Ft Heavy Sled Push P2. Max Cal Row Rest 2 AMRAP 8 P1. 10 Plate G2OH + 10 Burpees to Plate P2. Max Cal Bike Rest 2 AMRAP 8 P1….

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Open Books 10 Kneeling T-Spine Rotations Into: 1:00 Foam Roll Quads 1:00 Foam Roll Glutes 1:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Weighted Butterfly Stretch COMP/SPORT Deadlift E2MOM x 6 3 Deadlifts @ 75% 1 RM + 3 KB Weighted Jumps Fitness Metcon (AMRAP – Rounds…

12th State CrossFit – CrossFit Mobility 1:00 Foam Roll Calves 1:00 Hamstring Foam Roll 1:00 Glute Foam Roll 1:00 Calf Stretch on Wall 1:00 Couch Stretch 1:00 Pigeon Stretch Metcon (Time) E15MOM x 3 800m Run 1k Row 2k Bike *Recording 3 Times

12th State CrossFit – CrossFit Mobility 2 Rounds 15 SL Calf Raise off Plate 15 Band Pull Aparts Into: 1:00 Double Chest Stretch on Rig 1:00 Tricep Stretch on Rig 1:00 Sleeper Stretch 1:00 Rhomboid Stretch 1:00 T-Spine Foam Roll Metcon 0:00 – 15:00 (Time) Comp 6 Rounds For Time: 15/12 Cal Row 4-6 Ring…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Seated Leg Lifts 10 Weighted Seated Straddle LIfts Into: 2:00 Couch Stretch 1:00 Banded Pigeon Stretch 1:00 Supine Banded Knee Hug 1:00 Banded Hamstring Mob COMP/SPORT Back Squat E3MOM x 5 5 Back Squats @ 80% 1 RM + 3 Back Squat Jumps @ 20% 1RM…