12th State CrossFit – CrossFit Mobility 2 Rounds :45 Bottom of Squat (Hold MB) :30 Dead Hang from Rig 10 Ts + 8 Ys + 6 Row W Press Into: 1:30 Banded Hamstring Mob. 1:00 Standing Quad Stretch 1:00 Banded Frog Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Power Clean E90s x 8 Round 1…
February 6
CrossFit – Tue, Feb 7
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 15 SL Calf Raises (Floating Heel) Into: 1:00 C Bicep Stretch (On Wall or Rig) 1:00 Prone Rhomboid Stretch 1:30 Couch Stretch 1:30 Pigeon Stretch Metcon Metcon (AMRAP – Reps) AMRAP 7 2 DB Hang Snatch 2 Pistols 2 Shuttle Runs 4/4/4 6/6/6…
February 5
CrossFit – Mon, Feb 6
12th State CrossFit – CrossFit Mobility 2 Rounds 16 Band Pull Aparts (8 Palms Up 8 Palms Down) 16 Hip 90-90s Into Pigeon Pose Into: 2:00 Couch Stretch :30 Dead Hang 1:00 Calf Stretch :30 Dead Hang 1:00 C Bicep Stretch :30 Dead Hang 1:00 Sleeper Stretch COMP/SPORT Metcon (Weight) Comp EMOM 12: 1. 2…
February 3
CrossFit – Sat, Feb 4
12th State CrossFit – CrossFit Partner Metcon (Time) Buy In: 80 Sit Ups (Both Partners Complete) into 12 Rounds ABA Style 10 KB Swings 17/15 Cal Machine S. 15/12 F.12/10 10 KB Swings Cash Out: 80 Sit Ups (Both Partners Complete) *Partner must hold KB in hang position the whole time with both hands while…
February 2
CrossFit – Fri, Feb 3
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Face Pulls 12 Single Leg Calf Raises (Slow) Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Double Lat Stretch :30 Supinated Dead Hang 1:30 Banded Hamstring Mob. 1:30 Banded Samson Stretch :30 Supinated Dead Hang Metcon (AMRAP – Reps) Comp Gated workout 0:00 – 6:00 15…
February 1
CrossFit – Thu, Feb 2
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Front Split 1:00 Butterfly Stretch 1:00 Standing Hamstring Stretch 1:00 Standing Quad Stretch Metcon (AMRAP – Reps) 32 Minutes Max Cal Machine E8MOM 40 Ft Seated Sled Pull 40 Ft LowPush Back 300ft Farmers Carry * Start with Seated Sled Pull…
January 31
CrossFit – Wed, Feb 1
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 5 Non-Hand Supported Hip Airplanes Into: 1:00 Shoulder Sink Stretch 1:00 Forearm Smash w/ BB 1:00 Sleeper Stretch 1:30 Frog Stretch 1:30 Childs Pose COMP/SPORT Power Snatch Snatch E90s x 8 Round 1 and 2: 4 Power Snatches @ 60% Round 3 and 4:…
January 30
CrossFit – Tue, Jan 31
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 16 Banded Hip Flexor Lifts Into: 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Lizard Stretch 1:30 Prayer Stretch on Box 1:30 Down Dog Calf March Metcon (AMRAP – Reps) AMRAP 7 3 Wall Balls (20/14) 3 Burpee Box Jump Overs (24/20) 6/6 9/9…
January 29
CrossFit – Mon, Jan 30
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Hip 90-90s Into Pigeon Extension Into: 1:30 T Spine Ext. Over Foam Roller :30 Dead Hang 1:00 Banded Samson Stretch :30 Supinated Dead Hang 1:00 Banded Hamstring Mob. 2:00 Double Banded Lat Stretch 1:00 Banded…
January 27
CrossFit – Sat, Jan 28
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 1k Bike or 500m Row 20 Syncro Burpees 40 Single Db Step Ups (Split as Needed) 20 Syncro Single DB Hang Clean and Jerks (Alt by 5s) * For Burpee: Syncro is chest on the floor: Hands of Partners touch…