12th State CrossFit – CrossFit 12 Days of 12th State (Time) 1 Man Maker 2 Devils Press 3 Toes 2 Bar 4 DB Box Step Ups 5 DB Squats 6 DB Front Rack Reverse Lunges 7 Burpee Box Jumps 8 Hang Clean and Jerks (4 Each Arm) 9 Pull Ups 10 DB Snatches (5 Each…
December 21
CrossFit – Fri, Dec 22
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 0-90 (5 ea.) 5 Weighted Prone Swimmers Into: 1:00 Banded Samson Stretch 1:00 Banded Wall Squat 1:00 Cobra Stretch 1:00 Sleeper Stretch COMP/SPORT Front Squat 12:00 To Find 1 Rep Max Front Squat Fitness Metcon (AMRAP – Reps) E4MOM x 3 100ft Heavy Indoor Sled…
December 20
CrossFit – Thu, Dec 21
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Prone Press Outs w/ PVC 15 Banded Straight Arm Pull Downs Into: 1:00 External Shoulder Mob. w/ PVC 1:00 Lat Prayer Stretch w/ PVC 1:00 Sleeper Stretch 1:00 Double Chest Stretch on Rig Capacity Test Bike OR Row 10K C2 Bike (Time) 5k Row (Time) Max…
December 19
CrossFit – Wed, Dec 20
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Prone Press Outs w/ PVC 15 Banded Straight Arm Pull Downs Into: 1:00 External Shoulder Mob. w/ PVC 1:00 Lat Prayer Stretch w/ PVC 1:00 Sleeper Stretch 1:00 Double Chest Stretch on Rig COMP/SPORT Snatch 0:00 – 10:00 Find a 1 Rep Max Snatch @12:00 Mark…
December 19
CrossFit – Wed, Dec 20
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Prone Press Outs w/ PVC 15 Banded Straight Arm Pull Downs Into: 1:00 External Shoulder Mob. w/ PVC 1:00 Lat Prayer Stretch w/ PVC 1:00 Sleeper Stretch 1:00 Double Chest Stretch on Rig COMP/SPORT
December 18
CrossFit – Tue, Dec 19
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs on Bench 12 Dead Bugs Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. 1:00 Banded Straddle Stretch COMP/SPORT Clean 12:00 To Find Max Clean Fitness Metcon (Time) For Time: 1k Bike 30 Walking Lunges 30 Hollow Rocks 40 Air…
December 18
CrossFit – Tue, Dec 19
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs on Bench 12 Dead Bugs Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. 1:00 Banded Straddle Stretch COMP/SPORT Clean 12:00 To Find Max Clean Fitness
December 17
CrossFit – Mon, Dec 18
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Face Pull + Rotate + Press 8 Weighted Standing Swimmers Into: 1:00 Lat Roll 1:00 T-Spine Ext. Over Foam Roller 1:00 Wall Hinge 1:00 Double Chest Stretch on Rig COMP/SPORT 15 Minute Window for Strict Press + Push Press + Max Set of Strict Pull Ups…
December 17
CrossFit – Mon, Dec 18
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Face Pull + Rotate + Press 8 Weighted Standing Swimmers Into: 1:00 Lat Roll 1:00 T-Spine Ext. Over Foam Roller 1:00 Wall Hinge 1:00 Double Chest Stretch on Rig COMP/SPORT
December 15
CrossFit – Sat, Dec 16
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 25 Buy In: Run Comp: 1.5 Mile Run Sport: 1.25 Mile Run Fitness: 1 Mile Run With Time Remaining: Ascending AMRAP You Go, I Go – Full Rounds 2 KB Swings 2 Sit Ups 4/4, 6/6, 8/8 Partner 1: Does 2 KB Swings…