12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press 10 Face Pulls Into: 1:30 Wall Hinge 1:00 Double Chest Stretch on Rig 1:00 Sleeper Stretch 1:00 Lat Roll on Foam Roller COMP/SPORT Strict Press (12:00 To Find Max) Strict Pull Ups Fitness Metcon (Weight) E2MOM x 6 Alt…
April 7
CrossFit – Sat, Apr 8
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 (You Go, I Go) 5 KB SA Hang Clusters 10 Box Jump Overs 5 KB SA Hang Clusters Into AMRAP 8 (You Go, I Go) 18/15 Cal Machine Into AMRAP 8 (You Go, I Go) 5 KB SA Hang Clusters…
April 6
CrossFit – Fri, Apr 7
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Banded Frog Rocks 5 Hip Airplanes Into: :30 Supinated Dead Hang 1:00 Lat Stetch on Rig 1:30 Couch Stretch 2:00 Banded Childs Pose COMP/SPORT Deadlift E90s x 8 5,5,3,3,1,1,1,1 Fitness Metcon (Weight) EMOM 12 1) 10-15 Cal Machine 2) 12 Hip Banded KB RDL 3) 10…
April 5
CrossFit – Thu, Apr 6
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Wall Split 1:00 Wall Squat in OH Position 1:00 Cobra 1:00 Childs Pose 1:00 Frog Stretch 1:00 Prone Front Rack Opener Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 Calorie Machine Sit Ups Double Unders or 2x Singles
April 4
CrossFit – Wed, Apr 5
12th State CrossFit – CrossFit Mobility 2 Rounds 20 Banded Ankle Rocks (ea. side) 20 Hand Supported Cossack Squats :30 AMRAP Tib Raises Into: 1:30 Banded Internal/External Hip Opener 1:00 Banded Hamstring Stretch 1:00 Banded Samson Stretch 1:00 Banded Lat Stretch COMP/SPORT Back Squat E3MOM x 5 10, 8 , 6, 4, 2 Fitness Metcon…
April 3
CrossFit – Tue, Apr 4
12th State CrossFit – CrossFit Mobility 2 Rounds 5 0 to 90s (ea. side) 10 Plate Windmills (ea. side) Into: 2:00 Banded Squat on Wall 1:00 Figure 4 on Wall 1:00 Cobra 1:00 Prone Front Rack Opener COMP/SPORT Clean EMOM 12 1 Clean 70, 75, 80, 85, 75, 80, 85, 90 80, 85, 90, 90+…
April 2
CrossFit – Mon, Apr 3
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Band Pull Aparts 10 Weighted Arm Circles (Ea. Direction) Into: 1:00 Sleeper Stretch 1:30 Double Chest Stretch on Rig 1:00 Tricep Stretch on Rig 1:00 Double Lat Stretch on Rig COMP/SPORT Strict Press Comp E2MOM x 6 1 Strict Press 3 Weighted Strict Pull Ups 3…
March 31
CrossFit – Sat, Apr 1
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 100/80 Calorie Machine : Partner Holds Wall Sit 100 Double Unders : Both Complete 100 DB Hang Snatch : Partner Holds Plank Position 100 Double Unders : Both Complete 100/80 Calorie Machine : Partner Holds Wall Sit Solo Metcon Metcon (Time) 50/40 Calorie Machine 2 Min…
March 28
CrossFit – Wed, Mar 29
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises 10 Plate Pull Overs on Bench Into: 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Internal/External Hip Opener 2:00 Banded Wall Squat COMP/SPORT Back Squat E3MOM x 5 10, 8 , 6, 4, 2 Fitness Metcon (Weight) E4MOM x 3 10…
March 27
CrossFit – Tue, Mar 28
Announcements Spring pre-order closes at Noon Wednesday 3/29. Place your order here:Spring Pre-order 12th State CrossFit – CrossFit Mobility 2 Rounds 20 Hip 90-90s w/ Reach 10 Row W Press Into: 1:00 Banded Ankle Mob. 1:30 Banded Samson Stretch 1:30 Banded Hamstring Mob. 1:30 Banded Pigeon Pose COMP/SPORT Clean EMOM 12 1 Clean 65, 70,…