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 Thruster + Gymnastics (Weight) Comp EMOM 12…
January 13
CrossFit – Sat, Jan 14
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 1K Row or 2K Bike Each Into 20 Rounds You Go I Go 5 Single DB Hang Clean and Jerks (RA) 5 Burpees 5 Single DB Hang Clean and Jerks (LA) into Cash Out: 1k Row or 2K Bike Each Each Athlete will do…
January 12
CrossFit – Fri, Jan 13
12th State CrossFit – CrossFit Mobility 2 Rounds 8 Prone Swimmers 16 Hip 90-90s Into: 1:30 Banded Double Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 2:00 Happy Baby 2:00 Couch Stretch CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55…
January 11
CrossFit – Thu, Jan 12
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Calf Saw 1:00 Down Dog March 1:00 Pigeon Pose 1:00 Seal Stretch 2:00 Childs Pose Metcon (Time) 5 K Row or 10 K Bike E5MOM 5 Shuttle Runs 10 Hand Release Burpees * Start on Shuttles
January 10
CrossFit – Wed, Jan 11
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 Clean Complex (Weight) E90s x 8 1…
January 9
CrossFit – Tue, Jan 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 20 Hand Supported Cossack Squats :30 AMRAP Tib Raises Into: 1:00 Straight Knee Calf Stretch 1:00 Bent Knee Calf Stretch 1:30 Couch Stretch 1:00 Sleeper Stretch 1:00 Prone Rhomboid Stretch Metcon Metcon (AMRAP – Reps) 17:00 Running Clock 7 MinOut -3 MinRest – Work…
January 8
CrossFit – Mon, Jan 9
12th State CrossFit – CrossFit Mobility 2 Rounds :30 Supinated Grip Dead Hang 15 KB Pull Overs 15 Weighted Ankle Rocks Into: 1:30 Banded Samson Stretch 1:30 Banded Internal/External Hip Mob. 1:30 Banded Double Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Metcon (Weight) Comp EMOM 12 Min 1. 6 Thrusters Min 2. 12 –…
January 6
CrossFit – Sat, Jan 7
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) For Time 6 Rounds P1. 10 Double KB Deadlifts 10 Double Russian KB Swings 100M Farmers Carry P2. Max Cal Machine Solo Metcon Metcon (Time) 5 Rounds 10 Double KB Deadlifts 10 Double KB Russian Swings 100m Farmers Carry 25/20 Cal Next Level Metcon (Weight) Barbell…
January 5
CrossFit – Fri, Jan 6
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 20 Hand Supported Cossack Stretch Into: 1:30 Banded Double Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Pigeon Stretch 1:30 Banded Samson Stretch Metcon Metcon (Time) Comp Compare to 11/3/2020 25 Min. Running Clock Buy In: 10 Rounds 16/14 Cal Machine…
January 4
CrossFit – Thu, Jan 5
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 20 Ankle Circles in Each Direction 1:00 Down Dog Calf Stretch 1:30 Couch Stretch 1:00 Seal Stretch 1:30 Lizard Stretch Metcon Metcon (AMRAP – Reps) 20 Minutes Max Cal Machine E4MOM 25 Air Squats 50 Double Unders or 100 Singles 25 Sit Ups * Start…