WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Samson Stretch Each Leg 2 Min Pigeon Stretch Each Leg 90s Banded Hamstring Distraction (Each Leg ) 2 Min Wall Split COMP/SPORT Squat Clean (E90s x 8) 1 Hang Squat Clean + 1 Squat Clean * Climbing * Drop Between Reps…

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

12th State CrossFit – CrossFit View Public Whiteboard Mobility 90s Couch Stretch : Each Leg 10 Lateral Band Walks Each Leg 90s Pigeon Stretch : Each Leg 10 Lateral Band Walks : Each Leg 2 min Frog Stretch Metcon Metcon (AMRAP – Reps) With a Partner AMRAP 26 2 Rounds Each Alt P1 12- 9…

12th State CrossFit – CrossFit 21. 2 * Workout details will be posted tonight after 8PM View Public Whiteboard Mobility 2 Min Hamstring Stretch Against Rig Each Leg 2 Min Double Arm Chest Stretch 4 Min Foam Rolling Lower Back and Hamstrings Metcon Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell…

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 (Seated Position) 1 Min Seated Side Straddle Stretch: Each Side x 2 Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Couch Stretch Each Leg 2 Min Quad Smash with Barbell or KB Each Leg 2 MIn Hamstring Stretch Against Rig Each Leg COMP/SPORT Front Squat + Jerk (E2MOM x 5 ) 2 Front Squats + 2 Push Jerks @ 70 –…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Prone Lat Stretch on Box 2 Min Pigeon Stretch On Box Each Leg 10 Half Kneeling Wall Rotations Each Side 2 Min Prone Lat Stretch On Box COMP/SPORT Metcon (2 Rounds for reps) Comp: EMOM 8 MIn 1: 12 Deficit Push…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Kneeling KB Calf Stretch (Each Leg) * 10 Rig Resisted Banded OHS 2 Min Double Arm Chest Stretch * 10 Rig Resisted Banded OHS 90s Forward Facing Wall Slides * 10 Rig Resisted Banded OHS 90s Scorpion * 10 Rig Resisted…

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