12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for time) With A Running Clock Min 0 – 10 Annie 50, 40, 30, 20, 10 Double Unders/ Double Taps Sit Ups Rest for Time Remaining Then Min 10 – 25 25, 20,15,10,5 Burpees Russian KB/DB Swings
March 29
03/30/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 ( 3 Rounds Each Exercise) In 2 Min Athletes will work on one side for 45 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds…
March 28
03/29/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Yoga! 5k Walk or Run
March 26
03/27/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E90sx 9 (3 Rounds Each Exercise) In a 90s window athletes will work on one side for 30 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for…
March 25
03/26/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 42 – 30 – 18 Sit Ups Hip Bridges on Couch or Chair Hollow Rocks Elevated Curtsy Lunges ( 3- 6 inches of elevation ) 30 Mt Climbers after each set of Curtsy Lunges
March 24
03/25/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E90s x 9 (3 rds or each exercise) In 90s Athletes will work on one side for 30 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for…
March 23
03/24/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 8 Min 1 – Max Hand Stars Min 2 – 35 Air Squats Rest 2 Min AMRAP 10 10 SA Thrusters (RA) 20 Sit Ups 10 SA Thrusters (LA) 200m Run (or 45 Jumping Jacks) Rest 2 Min EMOM 8…
March 22
03/23/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E90s x 9 (3 each exercise) In 90s window athletes will work on one side for 30 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for reps)…
March 21
W5 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Yoga! 5k Walk or Run
March 20
W5 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Push Ups 20 Pistols 30 Hollow Rocks 60 Jump rope or Double Taps **200m Run or 1 min Bike or Cut out completely** * If you cant do pistols you can do a pistol scale or curtsy…