12th State CrossFit – CrossFit 12 Days of 12th State (Time) 1 Man Maker 2 Devils Press 3 Toes 2 Bar 4 DB Box Step Ups 5 DB Squats 6 DB Front Rack Reverse Lunges 7 Burpee Box Jumps 8 Hang Clean and Jerks (4 Each Arm) 9 Pull Ups 10 DB Snatches (5 Each…
December 22
CrossFit – Fri, Dec 23
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Hand Supported Hip Airplanes 10 Dead Bugs(:2 Pause Each Rep) Into: 2:00 Banded Internal/External Hip Opener 2:00 Banded Samson Stretch 1:00 Banded Ankle Mob 1:30 Banded Lat Stretch COMP/SPORT 20:00 to Find 1RM Deadlift and…
December 21
CrossFit – Thu, Dec 22
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Standing Quad Stretch 1:00 Calf Stretch 1:00 Bent Knee Calf Stretch 1:30 Childs Pose 1:00 Seal Position Metcon Metcon (Time) 4K Row or 8K Bike E4MOM: 8 Shuttle Runs
December 20
CrossFit – Wed, Dec 21
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 10 Arm Circles w/ 5lb Plate (Forward& Back) Into: 1:00 Banded Tricep Stretch (Low Anchor) 1:00 Banded Rhomboid Stretch (Eye Anchor) :30 Dead Hang From Rig 1:00 Lizard Stretch 1:00 Childs Pose COMP/SPORT Snatch 15:00 To…
December 19
CrossFit – Tue, Dec 20
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos (Ea. Direction) 15 T-Spine Ext. Over Foam Roller 20 Tib Raises Into: 2:00 Frog Stretch 2:00 Happy Baby 1:30 Rhomboid Stretch on Rig 1:00 Scorpion Stretch Metcon (AMRAP – Rounds and Reps) Metcon AMRAP 12 14/12 Calorie Row 10 KB SA OH Walking Lunges…
December 18
CrossFit – Mon, Dec 19
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hand Supported Hip Airplanes 20 Hip 90-90s 10 Table Tops Into: 2:00 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Double Chest Stretch COMP/SPORT Front Squat 15:00 To Build to a Max Fitness Metcon (AMRAP – Rounds and Reps)…
December 16
CrossFit – Sat, Dec 17
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM: 8 1. 15/12 Cal Row 2. 1 Round of Cindy * Partners Switch Every Minute Rest 2 AMRAP 8 P1 150ft Backward Sled Drag P2 Max Sit Ups Rest 2 AMRAP 8 (ABA Style) 12 Plate G2OH 10/8 Cal Bike 8 Burpees to…
December 15
CrossFit – Fri, Dec 16
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Weighted Arm Circles (Forward and Back) 2 Rounds 5 Slow & Light Jefferson Curls 10 Bird Dogs (Pause at Extension) Into: 2:00 Banded Childs Pose 2:00 Banded Pigeon Pose 1:30 Banded Samson Stretch COMP/SPORT Deadlift E2MOM x 8 8 x 2 *Same Weight…
December 14
CrossFit – Thu, Dec 15
12th State CrossFit – CrossFit Mobility 1:30 Legs on Wall 1:00 Wall Split 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Hip 90-90s 1:30 Childs Pose 1:00 Calf Stretch Metcon Metcon (Time) 50 Cal Row 50 Cal Bike 25 Shuttle Runs 40/40/20 30/30/15 20/20/10 10/10/5
December 13
CrossFit – Wed, Dec 14
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hip Airplanes 10 Ts + 8 Ys + 6 Row W Press Into: 1:30 Banded Tricep Stretch(Low Anchor) 1:30 Banded Rhomboid Stretch 1:30 Banded Samson Stretch 1:30 Banded Internal/External Hip Mob. COMP/SPORT Snatch Snatch – 14 Min Running Clock 8 Minutes to Build to Heavy Single…