12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Buy In: 1 Mile Run With Time Remaining AMRAP (ABA Style) 5 SA Devils Press (Right Arm) 10 Toes to Rings 5 SA Devils Press (Left Arm) Solo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Buy In: 1…
June 29
CrossFit – Fri, Jun 30
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 0-90s 20 Banded Lateral Steps (EL) Into: 1:00 Trap Smash w/ Barbell 1:00 Quad Smash w/ Barbell 1:00 Couch Stretch 1:00 Flow b/w Frog & Seal 1:00 Pigeon Pose COMP/SPORT Front Squat E2MOM x 6 3 Front Squats Tempo 3/3/x/1 *3 Seconds Down *3 Second…
June 28
CrossFit – Thu, Jun 29
12th State CrossFit – CrossFit Mobility 2:00 Couch Stretch 1:30 Frog Stretch 1:00 Lizard 1:00 Kneeling Hamstring Stretch 1:00 Scorpion Stretch 1:00 Calf Stretch on Rig 3:00 Legs on Wall Metcon 0:00 – 15:00 (AMRAP – Reps) E5MOM x 3 1k Row + Max Sit Ups 800m Run + Max Plate Push *75ft=1 2k Bike…
June 27
CrossFit – Wed, Jun 28
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts + 8 Ys + 6 Row W Press 10 KB Pull Overs Into: 1:00 Lat Roll 1:00 T-Spine Ext over Foam Roller 1:00 Sleeper Stretch 1:00 Scorpion Stretch COMP/SPORT Gymnastics Pulling (AMRAP – Reps) Comp EMOM 10 8-10 C2B Pull Ups Sport EMOM 10 5-7…
June 26
CrossFit – Tue, Jun 27
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Pigeon Lifts 20 Frog Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Hamstring Mob. 1:00 Kneeling Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Back Squat E2MOM x 6 6 Back Squats @ 70% + 4 Banded Broad Jumps Fitness Metcon (Weight) EMOM 12 1)…
June 25
CrossFit – Mon, Jun 26
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Straight Arm Pull Downs 10 Prone Press Outs w/ PVC Into: 2:00 Chest Stretch on Rig 1:00 Tricep Stretch on Rig 1:00 Wall Hinge 1:00 T-Spine Foam Roll COMP/SPORT 25:00 Running Clock Snatch 12 Minutes E90s x 4: 3 Position Snatch: Climb E90s x 4: 2…
June 23
CrossFit – Sat, Jun 24
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 100/80 Cal Machine 50 KB Snatch 100 Single KB Box Step Ups 50 KB Snatch 100/80 Cal Machine * EMOM 5 Burpees Solo Metcon Metcon (Time) 50/40 Cal Machine 25 KB Snatch 50 Single KB Box Step Ups 25 KB Snatch 50/40 Cal Machine * EMOM…
June 22
CrossFit – Fri, Jun 23
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Pull Overs 10 KB Halos Into: 1:00 Forearm Smash 1:00 Quad Roll 2:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. COMP/SPORT Anderson Squats (Weight) E2MOM x 6 3 Anderson Squats *Climbing Fitness Metcon (Weight) E4MOM x 3 20 Spanish Squats 150ft Backward…
June 21
CrossFit – Thu, Jun 22
12th State CrossFit – CrossFit Mobility 1:00 Calf Smash 1:00 Bent Knee Calf Stretch 1:00 Standing Hamstring Stretch 1:00 Pigeon 2:00 Legs on Wall 2:00 V Sit on Wall Metcon 2:00 Rest Between AMRAPS Metcon (AMRAP – Rounds and Reps) AMRAP 8 150 Forward Sled Drag 15/12 Cal Bike Metcon (AMRAP – Rounds and Reps)…
June 20
CrossFit – Wed, Jun 21
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Prone Presses (2.5/5lbs) 15 Cat Cows Into: 1:00 Sink Stretch 1:00 Sleeper Stretch 2:00 Childs Pose 2:00 Saddle Stretch COMP/SPORT Metcon (AMRAP – Reps) Comp EMOM 10 12-20 Free Standing Shoulder Taps Sport EMOM 10 4-6 HSPU or Box HSPU Fitness Metcon (Time) For Time:…