12th State CrossFit – CrossFit COMP/SPORT Deadlift E2MOM x 5 3 Deadlifts : Reset Hips @ Bottom @ 55% / 60% / 65% / 70% / 75% 5 Seated Box Jumps Fitness Metcon (4 Rounds for reps) 10 Minute Running Clock 4 Min Max Row 3 Min Max Leg Raise w/ KB Extended 2 Min…
April 19
CrossFit – Thu, Apr 20
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 Metcon Murph Prep (AMRAP – Reps) EMOM 24 1. 200m Run (1 Rep) 2. 1 Round of Cindy 3….
April 18
CrossFit – Wed, Apr 19
12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs on Bench 20 T-Spine Ext. Over Foam Roller Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Tricep Stretch (Low Anchor) 1:00 T-Spine Roll w/ Arms in OH Position 1:00 Bicep Stretch on Wall COMP/SPORT Shoulder to OH Complex (Weight) E2MOM x 5 3…
April 17
CrossFit – Tue, Apr 18
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip 90-90s w/ Reach 20 Banded Ankle Rocks Into: 2:00 Banded Internal/External Hip Mob. 1:00 Banded Samson Stretch 1:30 Weighted Straddle (Plate on Upper Back) 1:00 Cobra Stretch COMP/SPORT Front Squat E2MOM x 5 10, 8, 6, 4, 2 Fitness Metcon (AMRAP – Reps) AMRAP 10…
April 16
CrossFit – Mon, Apr 17
12th State CrossFit – CrossFit Mobility 2 Rounds 8 Straight Arm Pulls Downs + 8 Face Pulls :30 AMRAP Tib Raises Into: 1:30 Calf Stretch 1:00 Lat Stretch 1:00 Double Chest Stretch on Rig 2:00 Banded Wall Sit COMP/SPORT Snatch Complex E90s x 10 Alt 1. 3 Hang Snatch Pulls from High Hang + 1…
April 14
CrossFit – Sat, Apr 15
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 1k Row (Both Partners) 30 Bench Press (Weight of Choice) 60 Wall Balls 90 Sit Ups *Split Reps as Needed Solo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 1k Row 15 Bench Press (Weight of Choice) 30 Wall…
April 13
CrossFit – Fri, Apr 14
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Supermans 10 Weighted Dead Bugs 10 Supinated Band Pull Aparts Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Hamstring Stretch 1:00 Banded Double Lat Stretch 1:00 Double Chest Stretch on Rig COMP/SPORT Deadlift (12:00 to Find Max) Fitness Metcon (Weight) EMOM 12 1) 10-15 Cal Machine…
April 12
CrossFit – Thu, Apr 13
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Wall Squat w/ Arms OH 1:00 Cobra 1:00 Lizard w/ Rotations 1:00 Childs Pose 1:00 Bottom of Squat Metcon Metcon (Time) Buy In: 450 ft. Backward Sled Drag Into 3 Rounds 21 Burpees 15 Shuttle Runs 900m Bike Into…
April 11
CrossFit – Wed, Apr 12
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Ankle Rocks w/ KB 10 Pull Overs w/ KB 10 Halos w/ KB Into: 1:00 Weighted V Sit 1:00 Figure 4 on Wall 1:00 Couch Stretch 1:00 Lat Stretch on Rig COMP/SPORT Back Squat (12:00 To Find Max Double) Fitness Metcon (Weight) E4MOM x 3 10…
April 10
CrossFit – Tue, Apr 11
12th State CrossFit – CrossFit Mobility 2 Rounds 16 90-90s w/ Reach :30 AMRAP Tib Raises Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Samson Stretch 1:00 Banded Wall Squat 1:00 Calf Stretch on Wall COMP/SPORT Clean (12:00 To Find Max) Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 12 (*+4 Each Round*) 250m/200m Row…