12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 6 Rounds Each P1. Max Cal Machine P2. 12 KB Swings 9 Goblet Squats 6 Burpee Box Jump Overs * Both partners run 200m together after you both complete a full round on the machine and the KB. * Score = time –…
July 14
07/15/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 Toe Elevated Calf Raises 15 Tib Raises 10 Table Tops Into: 1:00 Banded Internal/External Hip Mob. 1:00 Banded Samson Stretch 1:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. Metcon Metcon (5 Rounds for reps) Comp: EMOM 25 1. 70 Double Unders 2….
July 13
07/14/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Pigeon Pose 1:00 Lizard Pose 1:30 Flow Between Seal and Down Dog 1:30 Couch Stretch Metcon Metcon (4 Rounds for time) Teams of 4 4 Rounds 120 ft Shuttle Run 60 ft Plate Push Cal C2 Bike C….
July 12
07/13/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Liu 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 11
07/12/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Hip 90-90s 5 Jefferson Curls (Light) 15 Tib Raises Into: 1:00 Weighted Ankle Mob. 2:00 Happy Baby 2:00 Childs Pose 1:30 Double Chest Stretch COMP/SPORT Front Squat (E3MOM x 5) 3 1 1/4 Squats @ 85% -90% + 3 Band Assisted Vertical Jumps…
July 10
07/11/2022
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 Complex (E90s x 10) 1 Snatch + 1…
July 8
07/09/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time 100/80 Calorie Row 50 T2B 100 KB Squat Cleans 50 T2B 100 Burpees over Rower * KBs Weight of Choice * Fitness DB Squat Cleans Metcon (Time) Solo For Time 50/40 Calorie Row 25 T2B 50 KB Squat Cleans 25 T2B…
July 7
07/08/2022
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….
July 6
07/07/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Couch Stretch 1:00 Pigeon Stretch 1:00 Down Dog Calf March 1:00 Flow Between Seal and Down Dog Metcon Metcon (5 Rounds for time) Teams of 4 5 rounds Comp: 30/25 Cal Sprint 1:3 / Work: Rest Sport/Fitness: 25/20…
July 5
07/06/2022
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 ) 10,8,6,4,2 Building to a Heavy…