12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 30 2000m Bike (Alt by 500s) 30 Synchro Air Squats 30 Burpee Box Jump Overs (Split as Needed) 30 Synchro Air Squats Courtesy of Coach Kendall Metcon (AMRAP – Rounds and Reps) Solo AMRAP 20 1000m Bike 30…
August 18
08/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Plate Windmills 10 Hand Supported Cossack Squats 10 Table Tops Into: 3 Rounds :30 Couch Stretch :30 Pigeon Pose 3 Rounds :30 Double Chest Stretch on Rig :30 Banded Lat Stretch Metcon Metcon (4 Rounds for reps) Comp EMOM 20 1. 15/12 Calorie…
August 17
08/18/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Pigeon Pose 1:00 Lizard Stretch 1:00 Flow between Down Dog and Seal Metcon DosTres (Time) 2 K Row or 4 K Bike 200 Double Unders 2 Mile Run
August 16
08/17/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 Band Pull Aparts 20 Hip 90-90s Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch 1:30 Banded Frog Stretch 1:30 Banded Lat Stretch Metcon Comp E4MOM x 6 Alt 1. 750/600m Row 2. AMRAP 4 7 Bench Press (205/145) 21 Wall Balls…
August 15
08/16/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pullovers on Bench 15 Front Rack Openers on Bench Into: 1:00 Forearm Smash w/ Barbell 1:00 Quad Smash w/ Barbell 1:30 Couch Stretch 1:30 Double Chest Stretch 1:00 Seal Stretch 1:00 Childs Pose Metcon Metcon (Time) Comp 2 Rounds for Time 40…
August 14
08/15/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raise + 8 Ys (Pause at top) + 6 Row W Press 5 Prone Swimmers 10 Table Tops Into: 3 Rounds: :30 Banded Internal Shoulder Mob. :30 Squat (Holding onto Rig, Explore ROM) 3 Rounds: :30 Banded Lat Stretch :30 Heel Sit…
August 12
08/13/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) Partner 4 Min Work / 1 Min Rest x 6 P1. 15/12 Cal Row F: 12/9 C:20/15 P2. 12 Double DB Squats P1. 9 Double DB Push Press P2. 6 Devils Press P1. Max Cal Row * Score is Max Calories * Switch who…
August 11
08/12/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pullovers (On Bench) 15 Band Pull Aparts Into: 1:30 Banded Internal/External Hip Mob. 1:00 Banded Ankle Mob. 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. Metcon (5 Rounds for reps) Comp EMOM 20 1. 450ft Shuttle Run 2. 10 BFB 3….
August 10
08/11/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Wall Figure 4 1:00 Seal Stretch 1:00 Lizard Stretch 1:00 Down Dog 1:00 Childs Pose Metcon Metcon (Time) For Time 1 Mile Run 200m Farmer Carry 300 Ft Backward Sled Drag 200m Farmer Carry 1 Mile Run *…
August 9
08/10/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raise + 8 Ys + 6 Row W Press 5 Weighted Arm Circles Forward + Backwards 20 Down Dog Calf Marches Into: 1:00 Scorpion Stretch 1:00 Rhomboid Stretch (Use Rig) 1:30 Couch Stretch 1:00 Calf Stretch (Bent and Straight Leg) Metcon Metcon…