12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 On Wall 2:00 Straddle 1:00 Seated Hamstring Stretch (EL) 1:00 Scorpion Stretch 1:00 Seal 1:00 Childs Pose Metcon Metcon (Time) Tabata Row *Rest 1:00 Tabata Sled Push *Rest 1:00 Tabata Bike Rest 2 Minutes @ 16 Min Mark * Keep a running…
June 6
CrossFit – Wed, Jun 7
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Ts + 8 Ys + 6 Row W Press Into: 1:00 Wall Hinge 1:00 Chest Stretch on Wall 1:00 Sleeper Stretch 1:00 PVC Pipe External Shoulder Rotation COMP/SPORT Metcon (AMRAP – Reps) Comp EMOM 10 12-20 Shoulder Taps : Wall Supported (Back Against…
June 5
CrossFit – Tue, Jun 6
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hip 90-90s w/ Reach 20 T-Spine Ext. Over Roller Into: 1:00 Banded Samson Stretch 1:00 Banded Internal/External Hip Opener 1:00 Hand Supported Cossack Stretch 1:00 Calf Stretch on Wall COMP/SPORT Back Squat E2MOM x 6 8 Back Squats @ 55% + 4 Broad Jumps Fitness Metcon…
June 4
CrossFit – Mon, Jun 5
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Straight Arm Banded Pull Downs 15 Face Pulls Into: 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 2:00 Couch Stretch 2:00 Frog Stretch COMP/SPORT 25:00 Running Clock Snatch (Weight) 12 Minutes 6 Min: 1 High Hang Snatch + 1 Snatch Grip Push Press 6…
June 2
CrossFit – Sat, Jun 3
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 12 Tire Flips 12 Rounds ABA Style 8 Wall Balls 4 Shuttle Runs 8 Box Jumps Cash Out: 12 Tire Flips Solo Metcon Metcon (Time) Buy In: 6 Tire Flips 6 Rounds 8 Wall Balls 4 Shuttle Runs 8 Box Jumps Cash Out: 6…
June 1
CrossFit – Fri, Jun 2
12th State CrossFit – CrossFit Mobility 2:00 Straddle Sit 1:00 Sleeper Stretch 1:00 Scorpion Stretch 1:00 Seal Pose 1:00 Chest Stretch on Wall 1:00 Calf Stretch on Wall Metcon Metcon (AMRAP – Reps) Comp: EMOM 30 1. 5 Squat Snatch @ 70% 1RM 2. 150 Ft Heavy Sled Push 3. Gymnastic of Choice 4. 20/17…
May 31
CrossFit – Thu, Jun 1
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 On Wall 1:00 Cobra 1:00 Kneeling Forearm Stretch 1:00 Down Dog Calf March Metcon Metcon (Time) 3 Rounds 400m Run 30 Burpees to Touch 2k Bike 100m Farmers Carry C/S: As Written F: 20 Burpees *Comment Weight
May 30
CrossFit – Wed, May 31
12th State CrossFit – CrossFit Mobility 2:00 Banded Internal/External Hip Opener 1:00 Banded Frog Stretch 1:00 Banded Lat Stretch 1:00 Seated Knee Hug 1:00 Pigeon Pose 1:00 Prone Rhomboid Stretch COMP/SPORT Power Clean Max + Death By Power Clean (0:00-8:00) 8 Minutes to Find A Power Clean Max Rest 2:00 Fitness Metcon (Calories) EMOM 8:…
May 29
CrossFit – Tue, May 30
12th State CrossFit – CrossFit Mobility 2:00 Lizard Pose 2:00 Couch Stretch 2:00 Kneeling Hamstring Stretch 1:00 Cobra 1:00 Childs Pose 1:00 Single Arm Chest Stretch on Wall 1:00 Bottom of Squat 15:00 Walk Metcon Metcon (Time) 40 – 30 – 20 – 10 KB Swings Sit Ups Cal Machine
May 28
CrossFit – Mon, May 29
12th State CrossFit – CrossFit Mobility Soft Tissue Work 1:00 Pec Smash 1:00 Tricep Smash 1:00 Calf Roll 1:00 Lat Roll 1:00 Quad Roll Stretching 1:00 Chest Stretch on Rig 1:00 Lat Stretch on Rig 1:00 Calf Stretch on Wall 2:00 Couch Stretch 2:00 Frog Stretch 5:00 Legs on Wall Murph (Time) For Time: 1-Mile…