12th State CrossFit – CrossFit Warm up RAMP PROTOCOL R aise Heart Rate / Core Temp 5:00-10:00 Aerobic Prep (Bike Run Row) A ctivate Primary Muscles -3 Rounds 10 Pull Aparts (Palms up and Down) 5 Overhead Squats 5 Pass Throughs -2Rounds 10 Sotts Press w/ Band or PVC Pipe 3-5 HR or Pike Push…
March 1
CrossFit – Thu, Mar 2
Announcements 23.3 Afternoon Sign-Up 12th State CrossFit – CrossFit Mobility 1:00 Legs on Wall 1:00 Wall Split 1:00 Pigeon Pose on Wall 1:00 Cobra 1:00 Frog Stretch 1:00 Lizard Pose 1:00 Wall Hinge Metcon (AMRAP – Reps) AMRAP 20 40 Cal Row 300Ft Suitcase Carry (Right Arm 150 Feet) (Left Arm 150 Feet) 20 Cal…
February 28
CrossFit – Wed, Mar 1
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Cossack Squats 10 Hip 90-90s + Reach Into: 1:00 V Sit 1:00 Scorpion Stretch 1:00 Seal Stretch 1:00 Childs Pose 2:00 Legs on Wall (Focus on Breath) Metcon Metcon (Time) Comp 5 Rounds for Time 6 Sumo Deadlift High Pulls 6 Lateral Barbell Burpees…
February 27
CrossFit – Tue, Feb 28
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Isometric Lunge + Plate Halo (Each Side) Into: 1:00 Prayer Stretch on Box 1:00 Pigeon Pose 1:30 Couch Stretch 1:00 Hamstring Stretch on Box Metcon Metcon (AMRAP – Reps) 5 Minutes Work – 1 Min Rest x 4 20 Alt DB Hang Snatches…
February 26
CrossFit – Mon, Feb 27
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 10 Ts 8 Ys 6 Row W Press Into: 1:00 Banded Tricep Stretch (Low Anchor) 1:00 Banded Hamstring Distraction 1:00 Banded Samson Stretch 1:00 Banded Lat Stretch COMP/SPORT Power Clean 12:00 To Build to a Heavy Power Clean Rest 2:00 Fitness Metcon (AMRAP…
February 24
CrossFit – Sat, Feb 25
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 75 Sit Ups (Both) 12 Rounds ABA Style 3 Wall Walks 12 DB Snatches (50/35) 15 Wall Balls (20/14) Cash Out : 75 Sit Ups (Both) Fitness: 50 Sit Ups Buy In/ Cash Out Inch Worm + Push Up Solo Metcon Metcon (Time) Buy…
February 23
CrossFit – Fri, Feb 24
Announcements Afternoon Sign-Up for 23.2 Sign-Up 12th State CrossFit – CrossFit Warm-up Stage 1 10:00 Aerobic Warm up *Jog/Machine Prep Stage 2 3 RDLS 3 Bent Over Rows 3 Upright Rows 2 Rounds: 5 Strict Press 5 Front Squat 5 Thruster 3 Push Ups + Frog Hop 2 Rounds 5 Scap Pull Ups + 5…
February 22
CrossFit – Thu, Feb 23
Announcements Afternoon Sign-Up for 23.2 Sign-Up 12th State CrossFit – CrossFit Mobility 1:00 Legs on Wall 1:30 Bottom of Squat w/ Feet on Wall 1:00 Rainbow Stretch 1:00 V Sit 1:00 Seated Knee Hug 1:00 Scorpion Stretch 1:00 Childs Pose w/ Arm Under 2:00 Bottom of Squat Metcon (AMRAP – Rounds and Reps) AMRAP 20:…
February 21
CrossFit – Wed, Feb 22
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip Air Planes (EL) 10 Plate Windmills (EA) Into: 1:00 Cobra (Seal Position w/ Knees on Wall) 1:00 Prayer Stretch on Foam Roller 1:30 Upper Back Roll in OH Position 1:00 Calf Roll Metcon Metcon (Time) Comp 2k Row EMOM Alternating Odd Minutes : 1 Power…
February 20
CrossFit – Tue, Feb 21
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises :45 SL Calf Raise (Floating Heel) 2 Rounds 1:00 Banded External/Internal Hip Opener 1:00 Banded Ankle Mob. 1:30 Banded Double Lat Stretch 1:00 Double Chest Stretch (Rig) Metcon Metcon (4 Rounds for reps) 5 Minutes of Work : 1 Minute Rest x 4…