12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Plate Halos 20 Plate Ankle Rocks Into: 1:30 Internal Banded Shoulder Mob. 1:30 Banded Lat Stretch 1:30 Internal/External Hip Mob. 1:30 Banded Samson Stretch COMP/SPORT Clean and Jerk (Waves) E90s x 10 75, 80, 85 80, 85, 90 85, 90, 95, 95+ Fitness…
October 14
CrossFit – Sat, Oct 15
12th State CrossFit – CrossFit Partner Metcon Metcon (3 Rounds for reps) AMRAP 8: (ABA Style) 150 Ft Backward Sled Drag 150 Ft Plate Push (Use Turf) 15/12 Cal Row *75 ft = 1 rep Rest 2 AMRAP 8: (ABA Style) 2 Rope Climbs 12/10 Cal Bike 12 Jumping Lunges Rest 2 AMRAP 8: (ABA…
October 13
CrossFit – Fri, Oct 14
12th State CrossFit – CrossFit Mobility 2 Rounds 16 Dead Bugs 20 Thoracic Ext. Over Foam Roller Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Tricep Stretch 1:30 Banded Internal/External Hip Opener 1:30 Banded Samson Stretch COMP/SPORT Deadlift 3 Banded Deadlifts E2MOM x 6 * Reset the Hips Every Rep *Building to a Heavy Triple…
October 12
CrossFit – Thu, Oct 13
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:30 Wall Split 1:00 Figure 4 On Wall 2:00 Couch Stretch 1:00 Scorpion Stretch 1:30 Lizard Stretch 1:00 Flow Between Seal and Down Dog Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 1k Bike 80 Double Unders 60 Sit Ups 400m Run 200…
October 11
CrossFit – Wed, Oct 12
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Plate Pull Overs on Bench 10 Weighted Ankle Rocks Into: 2:00 Banded Samson Stretch 1:30 Banded Frog Stretch 1:30 Banded Rhomboid Stretch 2:00 Banded Lat Stretch COMP/SPORT Snatch Snatch Waves E90s x 10 70, 75, 80 75, 80, 85 80, 85, 90, 90+…
October 10
CrossFit – Tue, Oct 11
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 10 Plate Windmills 20 Hip 90-90s Into: 1:30 Banded Internal/External Hip Mob. 1:00 Banded Ankle Mob. 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Back Squat (5×5 ) E3MOM x 5 * Build to a Heavy Set of 5 *…
October 9
CrossFit – Mon, Oct 10
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Lu Raises + 8 Ys(Pause) + 6 Row W Press 10 Pull Aparts (Palms Up) :30 Dead Hang From Rig Into: 1:30 Font Rack Opener on Box (Hands on Back) 1:00 Couch Stretch 1:00 Frog Stretch 1:00 Double Chest Stretch on Rig 1:00…
October 7
CrossFit – Sat, Oct 8
12th State CrossFit – CrossFit Metcon With a Partner (Time) 5 Rounds Each P1: 6 Bar Muscle Ups or 12 C2B Pull Ups 12 DB Box Step Ups (1 DB) (40/25) Max Hang DB Snatches P2 C: 40/30 Cal Machine, (50/35) 6 Ring Muscle Ups S: 30/24 Cal Machine F. 24/18 Cal Machine: DB of…
October 6
CrossFit – Fri, Oct 7
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Plate Pull Overs (On Bench) 5 Hand Supported Hip Airplanes Into: 1:00 Banded Lat stretch 1:00 Banded Internal Shoulder Mob. 2:00 Banded Frog Stretch 1:00 Banded Pigeon Pose COMP/SPORT Deadlift (E2MOM x 6) 3 Deficit Deadlifts *Reset the Hips Each Rep *Build to…
October 5
CrossFit – Thu, Oct 6
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Couch Stretch 1:00 Down Dog Calf March 1:00 Scorpion Stretch 1:00 Banded Ankle Mob. 1:30 Banded Internal/External Hip Mob. 1:00 Banded Tricep Stretch Metcon (Time) For Time: 2k Row 100 Burpees 2k Row S: 80 Burpees F: 60 Burpees