12th State CrossFit – CrossFit Mobility 2 Rounds 10 90-90s w/ Reach 5 Jefferson Curls (Slow) Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Samson Stretch 1:00 Twisted Lizard Stretch 2:00 Childs Pose COMP/SPORT Front Squat E3MOM x 5 10,8,6,4,2 Fitness Metcon (Weight) AMRAP 10 1000m/900m Bike Into 2 Rounds 8 DB Split Squat (EL)…
May 14
CrossFit – Mon, May 15
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts + 8 Ys + 6 Row W Press 10 Banded Pass Throughs in Bottom of Squat Into: 1:30 Lat Stretch on Rig 2:00 Double Chest Stretch 1:00 Scorpion Stretch 1:00 Sleeper Stretch COMP/SPORT Snatch EMOM 12 1 Snatch 70, 75, 80, 85, 75, 80, 85,…
May 12
CrossFit – Sat, May 13
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Partner P1: 300/260 Cal Machine P2: Starts on Chipper 60 Bar Facing Burpees 600m Run 60 Thrusters (C. 95/65) (S. 75/55) (F. Weight of Choice) 600m Run 60 Toes 2 Rings * Break up Calories and Chipper as Needed * Workout is complete when all reps…
May 11
CrossFit – Fri, May 12
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Cat Cows 12 Table Tops Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Hamstring Mob. 1:00 Banded Samson 2:00 Thoracic Spine Foam Roll COMP/SPORT Deadlift E2MOM x 5 3 Deadlifts : Reset Hips @ Bottom @70/75/80/85/85+ 5 Banded Broad Jumps Fitness Metcon (Weight) 10 Minute Running…
May 10
CrossFit – Thu, May 11
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Straddle on Wall 1:00 Cobra Stretch 1:00 Wrist Stretch on Floor 1:00 Childs Pose 1:00 Pigeon Pose 2:00 Frog Stretch Metcon Metcon (Time) 800m Run 25 – 20 – 15 – 10 – 5 Pull Ups Push Ups 800m Run 50 – 40 –…
May 9
CrossFit – Wed, May 10
12th State CrossFit – CrossFit Mobility 2 Rounds 16 Seated Banded Alt. Vertical Pull Downs (High Anchor) 5 6 Way Shoulder Raise Into: 1:00 Banded Lat Stretch 1:00 Sink Stretch 1:00 Scorpion Stretch 2:00 Double Chest Stretch on Rig COMP/SPORT Shoulder to Overhead Complex (Weight) E2MOM x 5 2 Push Press + 2 Push Jerks…
May 8
CrossFit – Tue, May 9
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Straddle Extension (Weight on Upper Back) 10 Frog Rocks Into: 2:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Seated Hamstring Stretch 2:00 Quad Smash COMP/SPORT Front Squat E3MOM x 5 10, 8, 6, 4, 2 Fitness Metcon (AMRAP – Reps) AMRAP 10 1000m/900m Bike Into 2…
May 7
CrossFit – Mon, May 8
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raise 10 Face Pulls 10 Scapular Push Ups Into: 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob 1:00 Sleeper Stretch 1:00 Foam Roll Lats COMP/SPORT Snatch Snatch EMOM 12 1 Snatch 65, 70, 75, 80 70, 75, 80, 85 75, 80, 85, 90…
May 5
CrossFit – Sat, May 6
12th State CrossFit – CrossFit Partner Metcon 1:00 Rest Between AMRAPS Metcon (AMRAP – Reps) AMRAP 9 P1: 25/20 Cal Bike P2: AMRAP 150ft Sled Drag Max Crossover Singles Metcon (AMRAP – Rounds and Reps) AMRAP 9: You Go I Go 10/8 Cal Row 8 Burpee Box Jumps *P1 Does Row *P2 Does Row *P1…
May 3
CrossFit – Thu, May 4
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Pigeon Pose 1:00 Frog Stretch 1:00 Twisted Lizard Stretch 1:00 Scorpion Stretch 1:00 Calf Stretch on Wall 1:00 Couch Stretch Metcon Metcon (Time) 1 Round of Candy 800m Run 1 Round of Candy 800m Run 1 Round of Candy Candy – 20 Pull Ups…