12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

April 19

WOD

CrossFit - Fri, Apr 19
Mobility

2 Rounds
10 Bird Dogs
10 Hip Airplanes
Into:
1:00 Banded Hamstring Stretch
1:00 Banded Tricep Stretch
1:00 Banded Lat Stretch
1:00 Banded Internal/External Hip Opener

COMP/SPORT
Deadlift (Weight)

12:00 To Find a 3 Rep Max

Fitness
Metcon (Time)

30-20-10
Russian KB Swing
Goblet Walking Lunges
Toes to Hip or Hanging Knee Raises

*12/10 Cal Row Between Rounds

*2 Rows Total

Metcon

Choose One Variation of Diane

Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Strict Diane (Time)
21-15-9
Deadlifts (225/155)
Strict Handstand Push Ups
Wall Facing Diane (Time)

21-15-9

Deadlifts (225/155)

Wall Facing Handstand Push Ups

Training Notes

March 14, 2024

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Helpful Links

Announcements

Training Notes for programming cycle beginning March 18th, 2024 are now posted at the link below on this page.