12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog Calf March 1:00 Lizard Pose 1:30 Couch Stretch 2:00 Flow Between Seal, Down Dog & Childs Pose Metcon Metcon (4 Rounds for time) Groups of 4 4 Rounds 15/12 Cal C2 Bike Sprint 100 Ft Banded Running 8 Squat…
July 26
07/27/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raises + 8 Ys + 6 Row W Press 10 Table Tops 5 Prone Swimmers Into: 1:30 Banded Rhomboid Stretch 1:30 Banded Lat Stretch 1:30 Banded Tricep Stretch (Low Anchor Point) 1:30 Double Chest Stretch 2:00 Couch Stretch COMP/SPORT Bench Press (E2MOM…
July 25
07/26/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Hip 90-90s 5 Jefferson Curls (Light) Into: 1:00 Barbell Trap Smash 1:00 Barbell Forearm Smash 1:30 Frog Stretch 1:30 PIgeon Pose 1:30 Couch Stretch COMP/SPORT Front Squat (E3MOM x 5) 3 Front Squats @75%, 80%, 85%, 90%, 90+% + 3 Banded Assisted Jumps…
July 24
07/25/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pullovers 10 Banded Prone Pass throughs 20 Tib Raises Into: 1:30 Standing Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Banded Internal/External Hip Mob. 2:00 Banded Frog Stretch 1:00 Down Dog Calf March COMP/SPORT Snatch (E90s x 10) 1 Snatch…
July 22
07/23/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 400m Barbell Carry * 600m Run * 80 Sit Ups 80 Strict Press: Partner 2 Holds Weight OH 80 Sit Ups 600m Run * 400m Barbell Carry* C. 75/55 S. 65/45 F. Weight of Choice * Partners Do Work Together -Hold the barbell…
July 21
07/22/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 5 Jefferson Curls 20 Hip 90-90s Into: 1:30 Banded Samson Stretch 1:30 Banded Hamstring Mob. 1:30 Banded Internal/External Hip Mob. 1:30 Banded Lat Stretch Metcon Metcon (5 Rounds for reps) Comp: EMOM 25 1. 15/12 Calorie Machine 2. 50ft Sandbag Carry + 5 Sandbag…
July 20
07/21/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Figure 4 on Wall 1:00 Scorpion Stretch 1:30 Lizard Stretch 1:30 Couch Stretch Metcon Metcon (5 Rounds for time) Teams of 4 5 Rounds Comp: 30/25 Cal Sprint 1:3 Rest Sport/Fitness 25/20 Echo Bike: 25/20 Metcon Metcon (Distance)…
July 19
07/20/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raises + 8 Ys + 6 Row W Press 5 Prone Swimmers Into: 1:00 Banded Internal Shoulder Mob. 1:30 Banded Lat Stretch 1:00 Banded Rhomboid Stretch 2:00 Double Chest Stretch COMP/SPORT Bench Press (E2MOM x 5) 9 – 7 – 5 –…
July 18
07/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Tib Raises 20 Bent Knee Calf Raises Into: 1:30 Banded Frog Stretch 1:30 Banded Childs Pose 1:30 Banded Rhomboid Stretch 2:00 Flow Between Down Dog & Seal Stretch COMP/SPORT Front Squat (E3MOM x 5) 3 Front Squats @ 70%, 75%, 80%, 85%, 85…
July 17
07/18/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 8 Plate Windmills (EA) 10 Table Tops 12 Hip 90-90s Into: 1:30 Standing Banded Lat Stretch 1:00 Banded Tricep Stretch (Low Anchor) 1:30 Banded Internal/External Hip Mob. 2:00 Banded Frog Stretch COMP/SPORT Snatch (E90s x 10) 1 Snatch @ 65, 70, 75, 80, 85,…