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 E2MOM x 5 10, 8 , 6, 4, 2 Fitness Metcon (Weight)…
March 13
CrossFit – Tue, Mar 14
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 Complex Clean E90s x 10 Alt 1. 3 Hang Pulls from Hang Position + 1 Clean from Hang…
March 12
CrossFit – Mon, Mar 13
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Face Pulls 10 Row W Press Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Double Chest Stretch on Rig 1:00 Scorpion Stretch COMP/SPORT Strict Press E2MOM x 6 5 Strict Press 5 Strict Pull Ups with Negative (3 Second Negative) *…
March 10
CrossFit – Sat, Mar 11
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) P1: 250/225 Calorie Machine P2: 50 OHS (75/55) 50 Lateral Barbell Burpees 1k Run 50 Lateral Barbell Burpees 50 Hang Snatches (75/55) C:95/65 F: Weight of Choice P1: Starts on the Machine and work to accumulate calories P2: Starts on the OHS and works to complete…
March 9
CrossFit – Fri, Mar 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 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. 14 DB Death March Steps…
March 8
CrossFit – Thu, Mar 9
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 (AMRAP – Rounds and Reps) AMRAP 9 200m Run 10 Burpees Over Wall Rest 1:00 Metcon (AMRAP – Rounds and Reps) AMRAP…
March 7
CrossFit – Wed, Mar 8
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 E2MOM x 5 10,8,6,4,2 Fitness Metcon (Weight) E4MOM x 3 15…
March 6
CrossFit – Tue, Mar 7
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 Rainbow Stretch 1:00 Prone Front Rack Opener COMP/SPORT Metcon (Weight) E90s x 10 Alt 1. 3 Hang Pulls from Power Position +…
March 5
CrossFit – Mon, Mar 6
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 Metcon (Weight) Comp E2MOM x 6 5 Strict Press 5 Strict Pull Ups * On…
March 3
CrossFit – Sat, Mar 4
12th State CrossFit – CrossFit Metcon Metcon (Time) Partner: For Time 1 Mile Run (Split in 200s) 100 Burpees (Splt in 5s) 1k Row (Split in 250s) 150 Sit Ups (Split in 15s) 1 Mile Run (Split in 200s) 200 Lunges (Split in 20s) 1k Row (Split in 250s) Metcon (Time) Solo:For Time: 800 Run…