12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 1K Row or 2K Bike (Both Athletes) 6 Rounds ABA 10 Pull Ups 15 Air Squats 10 DB Bench Press 1K Row or 2K Bike (Both Athletes) 6 Rounds ABA 10 Pull Ups 15 Air Squats 10 DB Bench Press 1K Row or…
September 22
09/23/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 5 Jefferson Curls (Light) 16 Cossack Squats 20 Hip 90-90s Into 1:30 Banded PIgeon Pose 1:30 Banded Internal/External Hip Openers 1:00 Banded Frog Stretch 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Sumo Deadlift (E2MOM x 6) 3 Sumo Deadlifts *Build to…
September 21
09/22/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 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 Metcon (5 Rounds for reps) E6MOM x 5 400m Run 20/15 Cal Row 20/15 Calorie Bike Max Sled…
September 20
09/21/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Lu Raises + 8 Ys w/ Pause + 6 Row W Press 10 Plate Windmills Into: 1:00 Banded Rhomboid Stretch 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch 1:00 Banded Frog Stretch COMP/SPORT Snatch Complex (E90s x 8) 1 Snatch Pull 1 Hang…
September 19
09/20/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 SL RDL (Light) 12 SL Calf Raise 15 Tib Raises Into: 1:30 Couch Stretch 1:00 Pigeon Stretch 1:00 Down Dog Calf March 1:00 Hand Supported Cossack Stretch 1:00 Lizard Stretch COMP/SPORT Back Squat (E3MOM x 5) 6 Back Squats + 6 Partner Glute…
September 18
09/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Plate Halos 15 Weighted Ankle Rocks 20 Hip 90-90s Into: 3 Rounds :30 Banded Internal/External Hip Opener :30 Banded Samson Stretch 3 Rounds :30 Banded Lat Stretch :30 Banded Internal Shoulder Mob. COMP/SPORT Clean Complex (E90s x 8) E90s x 8 1 Clean…
September 16
09/17/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time w/ Partner: 80 DB S2OH 80 DB Box Step Up (Farmers Carry Hold) 80 DB Push Up 80 DB Farmers Carry Lunge 320/280 Cal Machine P1 Starts on 80s P2 Starts on Cal Machine * Split reps as needed * The workout…
September 15
09/16/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Plate Halos 5 Prone Swimmers 5 Jefferson Curls (Light) Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Pigeon Pose 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. COMP/SPORT Deadlift (E2MOM x 6) 3 Deadlifts *Build to a Heavy Triple *Don’t Drop Bar…
September 14
09/15/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog 1:00 Pigeon Pose 2:00 Banded Frog Stretch 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch Metcon Metcon (Time) For Time 1 Mile Run Into: 20 – 40 – 60 – 80 Double Unders 10 – 20…
September 13
09/14/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 10 Lu Raise + 8 Ys + 6 Row W Press 10 Plate Windmills Into: 1:00 Weighted Butterfly Stretch 1:00 Frog Stretch 1:00 Lizard Pose 2:00 Flow Between Seal and Down Dog COMP/SPORT Snatch Complex (E90s x 8) 1 Snatch High Pull 1 High…