12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 5 Slow Jefferson Curls (Light) 12 Single Leg Calf Raise (EL) 15 Tib Raises Into: 1:30 Pigeon Stretch 1:00 Hip 90-90s 1:00 Lizard Stretch 1:00 Seal 1:00 Childs Pose Metcon Metcon (8 Rounds for time) Comp E3MOM x 8 Alt 1. 400m Run 2….
August 7
08/08/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Prone Plate Lift-Offs 10 Table Tops Into: 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Samson Stretch 1:00 Banded Frog Stretch Metcon Metcon (AMRAP – Rounds and Reps) Comp AMRAP 25 500m Row 15 Burpees Over the Rower 15 Strict…
August 5
08/06/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 200m Run (Together With KB) 40 CTB 60 Single KB OH Walking Lunge* 80/60 Cal Machine 100 Sit Ups 120 Burpees 100 Sit Ups 80/60 Cal Machine 60 Single KB OH Walking Lunge* 40 CTB 200m Run (Together With KB) C….
August 4
08/05/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 1:30 Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor on Rig) 1:00 Banded Rhomboid Stretch (Anchor at Shoulder Height) 1:00 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch 1:00 Couch Stretch Metcon (5 Rounds for reps) Comp EMOM 25 1.15/12 Cal Bike 2. 4 –…
August 3
08/04/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Figure 4 on Wall 1:30 Down Dog Calf March 1:00 Lizard Stretch 1:00 Seal Stretch Metcon Metcon (Time) 0:00-10:00 100/80 Calories Metcon (4 Rounds for time) @10:00 E2MOM x 4 C/S. 25/20 Calorie Machine F. 20/15 Calorie Machine…
August 2
08/03/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Plate Halos (Ea Side) 20 KB Pullovers (Back on Bench) Into: 1:30 Forearm Smash w/ BB 1:30 Bicep Smash w/ BB 1:30 Standing Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:30 Happy Baby 2:00 Childs Pose – Walk Fingers from Side to…
August 1
08/02/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 15 KB Pullovers 10 Halos (Ea. Side) 30 Down Dog Calf Pedals Into: 1:00 Banded Tricep Stretch (Low Anchor on Rig) 1:00 Banded Rhomboid Stretch (Shoulder Level) 1:00 Banded Ankle Mob 1:00 Banded Internal/External Hip Mob. COMP/SPORT Front Squat (15 Minutes to Find 1RM)…
July 31
08/01/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raises + 8 Ys + 6 Row W Press 10 Halos Ea. Direction Into: 1:30 Standing Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. 1:30 Down Dog Calf March 1:30 Lizard Pose COMP/SPORT Snatch (1 Rep Max) 15 Minutes to Build to…
July 29
07/30/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) Partner AMRAP 13 Buy In: 200 Wall Balls With Time Remaining * P1 40 Double Unders 10 Burpees * P2: Rests Rest 2 AMRAP 13 Buy In: 100 Single DB Hang Clean and Jerk * P1: 40 Double Unders 12/10 Cal…
July 28
07/29/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 12 Band Pull Aparts 15 KB Pullovers Into: 1:00 Bent Knee Calf Stretch 1:00 Straight Leg Calf Stretch 1:30 Banded Frog Stretch 1:30 Banded Childs Pose 1:30 Banded Lat Stretch 1:00 Double Chest Stretch Metcon Metcon (5 Rounds for reps) Comp EMOM 25 1….