12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Prone Shoulder Circles (Each Direction) 10 Prone PVC Pipe Press Outs Into: 1:00 Banded Lat Stretch 1:00 Internal Shoulder Mob 1:00 Lat Roll 1:00 T-Spine Ext. Over Foam Roller COMP/SPORT Snatch Grip Push Press 7:00 To Build to a Heavy Snatch Grip Push Press Overhead…
October 13
CrossFit – Sat, Oct 14
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time P1 Starts on Wall 30 Wall Walks 70 MB Cleans 150 MB Sit Ups P2 : Starts on Calorie Machine 250/225 Calorie Machine *E4MOM : 200m Run (Both Partners) Solo Metcon Metcon (Time) For Time 30/25 Calorie Machine 15 Wall Walks 30/25 Calorie Machine…
October 12
CrossFit – Fri, Oct 13
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 10 KB Pull Overs on Bench Into: 1:00 Foam Roll Thoracic Spine 1:00 Kneeling Banded Lat Stretch 1:00 Banded Rhomboid Stretch 1:00 Bicep Stretch on Wall COMP/SPORT Deadlift E2MOM x 6 3 Deadlifts Climb to a Heavy Triple * 3 Banded Kneeling…
October 11
CrossFit – Thu, Oct 12
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Wall Squat Stretch 1:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Calf Smash Metcon Metcon (9 Rounds for time) E5MOM x 9 1. 800m Run 2. 1k Row 3. 2k Bike *Recording 9 Times
October 10
CrossFit – Wed, Oct 11
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Weighted Standing Swimmers 10 Pull Apart + Face Pull (On Rig) Into: 1:00 Bicep Stretch on Wall 1:00 Lat Stretch on Rig 1:00 Sleeper Stretch 1:00 Chest Stretch on Rig Metcon Metcon (Time) 0:00 – 15:00 Comp 6 Rounds For Time 200m Run 3 Rope Climbs…
October 9
CrossFit – Tue, Oct 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90 w/ Pigeon Lift :30 AMRAP Tib Raises Into: 1:00 Banded Internal/External Hip Opener 1:00 Banded Pigeon 2:00 Couch Stretch 2:00 Straddle Stretch COMP/SPORT Back Squat E3MOM x 5 3 Reps @ 85%, 85%, 85%, 90%, 95% Banded Hamstring Tantrums * Hips Extended Fitness Metcon…
October 8
CrossFit – Mon, Oct 9
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises 15 Banded Pull Aparts Into: 1:00 Lat Roll 1:00 Deltoid Smash w/ Ball 1:00 Double Chest Stretch on Rig 1:00 Banded Lat Stretch 1:00 Prayer Stretch COMP/SPORT Snatch EMOM 15: 1 Snatch @ 60, 65,70,75, 80 70, 75, 80, 85, 90 80, 85, 90,…
October 6
CrossFit – Sat, Oct 7
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 1k Row (Both) Into 10 Rounds (ABA Style) 10 DB Walking Lunges (Farmer Hold) 30 Double Unders 10 DB Bench Press Into 2K Bike (Both) Solo Metcon Metcon (Time) 2k Bike Into 5 Rounds 10 DB Walking Lunges (Farmer Hold) 30 Double Unders 10 DB Bench…
October 5
CrossFit – Fri, Oct 6
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Jefferson Curls 10 Pull Apart + Face Pull (On Rig) Into: 2:00 Couch Stretch 1:00 Ragdoll 2:00 Straddle Stretch 1:00 Chest Stretch on Rig 1:00 Tricep Stretch on Rig COMP/SPORT Deadlift E2MOM x 6 3 Deadlifts Climb to a Heavy Triple * 3 Banded Assisted Jumps…
October 4
CrossFit – Thu, Oct 5
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 Aerobic Progression (3 Rounds for time) E12MOM x 3 600m Run 750m Row 1.5k Bike *Recording Each Round For Time