12th State CrossFit – CrossFit Mobility 2 Rounds 20 Hip 90-90s 10 Plate Windmills Into: 1:00 Front Split 1:30 Happy Baby 1:30 Lizard Pose 1:30 Couch Stretch Metcon Metcon (Time) For Time 1k Row 75 Double Unders 50 Toes 2 Bar 25 Devils Press (40/25) @ 18 Min Mark 1. 1 DB Turkish Get Up…
December 11
CrossFit – Mon, Dec 12
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs (On Bench) 15 T Spine Ext Over Foam Roller 20 Weighted Ankle Rocks (10 Ea.) Into 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:30 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch COMP/SPORT Front Squat E2MOM x 4 1 FS @…
December 9
CrossFit – Sat, Dec 10
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 400m Medicine Ball Run (Switch with Partner as Needed) 5 Rounds (*You Go, I Go*) 10 Wall Balls 5 Burpee Pull Ups 400m Medicine Ball Run 5 Rounds (*You Go, I Go*) 10 Wall Balls 5 Burpee Box Jump Overs 400m Medicine Ball Run * Both…
December 8
CrossFit – Fri, Dec 9
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Halos 16 Dead Bugs 20 Tib Raises Into: 1:30 Banded Hamstring Mob. 1:00 Banded Internal/External Hip Mob. 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch COMP/SPORT Bench Press (8 x 4) E2MOM w/ Deadlift Deadlift (8 x 4) E2MOM w/ Bench Press Fitness Metcon (AMRAP…
December 7
CrossFit – Thu, Dec 8
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 (2 Rounds for reps) Metcon 1 Minute Bike for Max Calories 1 Minute Double Under 2 Minutes Bike for Max Calories 2 Minutes Double Under 3…
December 6
CrossFit – Wed, Dec 7
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 Snatch –…
December 5
CrossFit – Tue, Dec 6
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 Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Toes 2 Bar 8 Sumo Deadlift High Pull…
December 4
CrossFit – Mon, Dec 5
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 (E2MOM 4 x 2 @ 85% of 1RM FS) *Same Weight Across Front…
December 2
CrossFit – Sat, Dec 3
12th State CrossFit – CrossFit Partner Workout Metcon (Time) For Time: Buy In: 100/80 Cal Row 40 Back Squats 10 Bar Muscle Ups 30 Back Squats 20 C2B Pull Ups 20 Back Squats 30 Pull Ups 10 Back Squats 40 TTB Cash Out: 100/80 Cal Row C. 175/125 S. 145/100 F. Weight of Choice Scaled…
December 1
CrossFit – Fri, Dec 2
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 20 Hip 90-90s 10 Prone Swimmers Into: 1:30 Happy Baby 1:00 Lizard Pose 1:00 Flow from Seal to Down Dog 1:30 Double Chest Stretch on Rig COMP/SPORT Bench Press E2MOM 8 x 6 *Same Weight Across Deadlift E2MOM 8 x 6 Fitness…