12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s w/ Reach 10 Slow Knee Ext. Into: 2:00 Couch Stretch 1:00 Seated Piriformis Stretch 1:00 Cobra Stretch 2:00 Frog Stretch COMP/SPORT Back Squat E2MOM x 6 6 Back Squats @ 65% + 4 Broad Jump + Box Jump Fitness Metcon (Weight) EMOM 12 1)…
June 18
CrossFit – Mon, Jun 19
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts + 8 Ys + 6 Row W Press :30 Barbell Front Rack Opener Into 1:00 Banded Internal Shoulder Mob. 1:00 Banded Tricep Stretch (Low Anchor) 1:00 Scorpion Stretch 1:00 Double Chest Stretch in Rig COMP/SPORT 25:00 Running Clock Snatch 12 Minutes 6 Min 1 Low…
June 16
CrossFit – Sat, Jun 17
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Celebrating Juneteenth Buy In: 200m Partner Carry 6 Rounds 19 Calorie Machine 18 Partner Plank Burpees : Partner Holds Plank R1. 65 Air Squats R2. 65 Sit Ups R3. 65 Lunges R4. 65 Push Ups R5. 65 KB Swings R6. 65 Step Ups Cash Out: 200m…
June 15
CrossFit – Fri, Jun 16
12th State CrossFit – CrossFit Mobility 2 Rounds 20 T-Spine Ext. Over Roller :30 AMRAP Tib Raise Into: 1:00 Banded Lizard to Hamstring Stretch 2:00 Banded Frog Stretch 1:00 Banded Ankle Mob. 1:00 Banded Lat Stretch COMP/SPORT Front Squat E2MOM x 6 3 Front Squats 5s Pause @ Bottom *Climbing Fitness Metcon (Weight) E4MOM x…
June 14
CrossFit – Thu, Jun 15
Announcements Support coach Shelby on her road to the 2023 CrossFit Games! Pre-order will close this Friday, June 16th! https://12th-state.myshopify.com/products/neal-crossfit-games-tee 12th State CrossFit – CrossFit Mobility 1:00 Foam Roll Calf 1:00 Down Dog Calf March 1:00 Pigeon Pose 2:00 Lizard Pose 2:00 Couch Stretch 2:00 Legs on Wall 2:00 Wall Split Metcon (5 Rounds for…
June 13
CrossFit – Wed, Jun 14
Announcements Support coach Shelby on her road to the 2023 CrossFit Games! Pre-order will close this Friday, June 16th! https://12th-state.myshopify.com/products/neal-crossfit-games-tee 12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs on Bench 15 Front Rack Openers on Bench Into: 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob 2:00 Foam Roll Upper Back…
June 12
CrossFit – Tue, Jun 13
Announcements Support coach Shelby on her road to the 2023 CrossFit Games! Pre-order will close this Friday, June 16th! https://12th-state.myshopify.com/products/neal-crossfit-games-tee 12th State CrossFit – CrossFit Mobility 2 Rounds 10 SL Glute Bridges 10 Weighted Hip Flexor Lifts (Stand on box with toe through KB, SLOW) Into: 2:00 Couch Stretch 1:00 Lizard Stretch 1:00 Kneeling Hamstring…
June 11
CrossFit – Mon, Jun 12
Announcements Support coach Shelby on her road to the 2023 CrossFit Games! Pre-order will close this Friday, June 16th! https://12th-state.myshopify.com/products/neal-crossfit-games-tee 12th State CrossFit – CrossFit Mobility 2 Rounds 10 Seated DB External Rotations 20 DB Halos Into: 1:00 Double Chest Stretch on Rig 1:00 Lat Stretch on Rig 1:00 Sleeper Stretch 1:00 Scorpion Stretch 2:00…
June 9
CrossFit – Sat, Jun 10
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 60 C2B Pull Ups 120/100 Calorie Machine 60 Push Jerks 120/100 Calorie Machine 60 Power Cleans * P1 Starts on Chipper * P2 Completes 200m Run Solo Metcon Metcon (Time) 200m Run 30 C2B Pull Ups 200m Run 60/50 Calorie Machine 200m Run 30 Push Jerks…
June 8
CrossFit – Fri, Jun 9
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Pigeon Rotations 10 Cat Cows Into: 2:00 Couch Stretch 1:00 Foam Roll Quads 2:00 Weighted Straddle 1:00 Foam Roll Back 2:00 Lizard Pose 1:00 Foam Roll Quad COMP/SPORT Front Squat E2MOM x 6 3 Fronts Squats 3s Pause @ Parallel Fitness Metcon (Weight) E4MOM x 3…