12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 400m Slam Ball Run (Switch @ 200m) Into 4 Rounds: P1. 100m Farmers Carry 20 Slam Balls 40 Double Unders P2. Max Cal Row Cash Out: 400m Slam Ball Run (Switch @ 200) *Record Time *Comment Row Calories Solo Metcon Metcon (Time) Buy In:…
May 25
CrossFit – Fri, May 26
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Jefferson Curls (Light) 10 Prone Press Ups 10 Cat Cows Into: 1:00 Banded Childs Pose :30 Bar Hang 1:00 Banded Lat Stretch :30 Supinated Bar Hang 1:00 Couch Stretch 2:00 Legs on Wall COMP/SPORT Deadlift 12:00 To Find Deadlift Triple *Reset Hips at Bottom Fitness Metcon…
May 24
CrossFit – Thu, May 25
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Figure 4 on Wall 1:00 Wall Squat 1:00 Calf Stretch on Wall 1:00 Pec Stretch on Wall 1:00 Lat Stretch on Wall Your Choice! 10K C2 Bike (Time) 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k…
May 23
CrossFit – Wed, May 24
12th State CrossFit – CrossFit Mobility 2 Rounds 16 Banded Pull Aparts (8 Palms Up & Down) 15 Banded Face Pulls 10 Plate Halos (Each Direction) Into: 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Wall Hinge 1:00 Pec Smash w/ Foam Roller or Ball COMP/SPORT Push Press 5:00 To Find Max…
May 22
CrossFit – Tue, May 23
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Cossack Squats 10 Table Tops Into: 1:30 Couch Stretch 2:00 Weighted Straddle Sit 1:00 Standing Hamstring Stretch 1:00 Scorpion Stretch 1:00 Rhomboid Stretch COMP/SPORT Front Squat 12:00 To Find a Max Double Fitness Metcon (AMRAP – Reps) AMRAP 10 1000m/900m Bike Into 2 Rounds…
May 21
CrossFit – Mon, May 22
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Halos 10 KB Pull Overs on Bench Into: 1:00 Banded Rhomboid Stretch 1:00 Single Arm Lat Stretch 1:00 Double Chest Stretch 2:00 T-Spine Ext. On Foam Roller COMP/SPORT Snatch 12:00 To Find Max Fitness Metcon (AMRAP – Reps) E3MOM x 4 500m/400mRow R1 & R3…
May 19
CrossFit – Sat, May 20
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 2k Row 40 Box Jumps 40 MB Sit Ups: Partner Toss 4k Bike 40 MB Sit Ups : Partner Toss 40 Box Jumps 2k Row Solo Metcon Metcon (Time) 1k Row 20 Box Jumps 40 MB Sit Ups (20 w/MB and 20 w/o) 2k Bike 40…
May 18
CrossFit – Fri, May 19
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Prone Press Ups 10 Open Books (Each Side) Into: 1:00 Bottom of Squat 1:00 Couch Stretch 1:00 Pigeon Pose 1:00 Lizard Stretch COMP/SPORT Deadlift E2MOM x 5 3 Deadlifts : Reset Hips @ Bottom @75/80/85/85+/85+ 5 Banded Assisted Jumps Fitness Metcon (Weight) 10 Minute Running Clock…
May 17
CrossFit – Thu, May 18
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Cobra Stretch 1:00 Childs Pose 1:00 Couch Stretch 1:00 Chest Stretch on Wall 1:00 Calf Stretch Metcon Metcon (Time) 800m Run 225 Air Squats 800m Run 150 Push Ups 800m Run 75 Pull Ups 800m Run Options: 1: 5 Rounds of Cindy 2: 1…
May 16
CrossFit – Wed, May 17
12th State CrossFit – CrossFit Mobility 2 Rounds 15 T-Spine Ext. Over Foam Roller 10 Pull Aparts (5 Palms Up & Down) Into: 1:30 Forearm Smash w/ Barbell 1:00 Wrist Stretch 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Shoulder to Overhead Complex (Weight) E2MOM x 5 1 Push Press + 1 Push…