12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raise + 8 Ys + 6 Row W Press 10 Weighted Ankle Rocks 15 Tib Raises Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:00 Banded Internal/External Shoulder Mob. COMP/SPORT Snatch 14:00 Running Clock 8:00 to Build…
November 7
CrossFit – Tue, Nov 8
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 26:00 Running Clock Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Box Jump Overs 8 Toes…
November 6
CrossFit – Mon, Nov 7
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Hand Supported Hip Airplanes 20 Wrist Rocks Into: 1:30 Hip 90-90 to Pigeon 1:30 Couch Stretch 3 Rounds of: :30 Sleeper Stretch :30 Double Chest Stretch COMP/SPORT Front Squat E2MOM x 4 3 Front Squats @ 77.5% of 1RM Front Squat Front Squat…
November 4
CrossFit – Sat, Nov 5
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 1k Row Each Into 10 Rounds ABA 10 KB Snatch (5 Each Arm) 8 Burpees Over Rower 10 Alt Goblet Reverse Lunges Cash Out: 1k Row Each Solo Metcon Metcon (Time) Buy In: 1k Row 5 Rounds 10 KB Snatch (5 Each Arm) 8…
November 3
CrossFit – Fri, Nov 4
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 E2MOM x 8 7 Bench Press 7 Deadlift *Same Weight Across Sets Bench Press (8×7) Deadlift (8×7) Fitness Metcon…
November 2
CrossFit – Thu, Nov 3
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 30 Ankle Circles ea. Direction 20 Tib Raises 1:30 Calf Stretch 1:30 Pigeon Pose 1:00 Flow from Seal to Down Dog 1:00 Scorpion Stretch Metcon Metcon (AMRAP – Reps) E2MOM x 15 1. Calorie Row 2. Calorie Bike 3. Shuttle Runs * 5 Rounds Each…
November 1
CrossFit – Wed, Nov 2
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 14:00 Running…
October 31
CrossFit – Tue, Nov 1
12th State CrossFit – CrossFit Mobility 2 Rounds 15 T Spine Ext. Over Foam Roller 20 Hip 90-90s Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch 1:00 Banded Samson Stretch 1:00 Banded Internal/External Hip Mob. Metcon Metcon (Time) Comp For Time 1- 2 – 3- 4- 5 Wall Walks 5- 10 – 15-…
October 30
CrossFit – Mon, Oct 31
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Ankle Rocks (w/ Plate) 1 :10 OHS Hold (w/ Plate) Into: 1:00 Weighted Butterfly Stretch 1:30 Couch Stretch 1:30 Pigeon Pose 1:00 Sleeper Stretch(Gentle on Shoulder) 1:00 Double Chest Stretch on Rig COMP/SPORT Front Squat E2MOM 4×4 @ 75% *Same Weight Across Front Squat…
October 28
CrossFit – Sat, Oct 29
12th State CrossFit – CrossFit Metcon Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here Partners: Split All Work As Needed