12th State CrossFit – CrossFit Mobility 2 Rounds 10 Table Tops 10 Weighted Standing Swimmers Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch COMP/SPORT Push Press Push Press + Strict Pull Up E2MOM x 6 5 – 5 – 3 – 3 – 1 -1 Build To a Heavy…
November 26
CrossFit – Mon, Nov 27
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Table Tops 10 Weighted Standing Swimmers Into: 1:00 Banded Internal Shoulder Mob. 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch COMP/SPORT Push Press Push Press + Strict Pull Up E2MOM x 6 5 – 5 – 3 – 3 – 1 -1 Build To a Heavy…
November 24
CrossFit – Sat, Nov 25
12th State CrossFit – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 (ABA Style) 5 Deadlifts 10 DB Bench Press 150 Ft Heavy Sled Push 20/15 Calorie Machine 25 Sit UpsRecord weights used for Deadlift and Bench Press Solo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Deadlifts 10 DB…
November 23
CrossFit – Fri, Nov 24
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Dead Bugs 10 Single Leg Glute Bridges (EL) Into: 1:00 Hand Supported Cossack Stretch 1:00 Ankle Mob. 1:00 Banded Straddle Stretch 2:00 Bottom of Squat (Hang onto rig if needed) Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in)…
November 23
CrossFit – Fri, Nov 24
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Weighted Dead Bugs 10 Single Leg Glute Bridges (EL) Into: 1:00 Hand Supported Cossack Stretch 1:00 Ankle Mob. 1:00 Banded Straddle Stretch 2:00 Bottom of Squat (Hang onto rig if needed) Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in)…
November 22
CrossFit – Thu, Nov 23
12th State CrossFit – CrossFit Mobility 2:00 Straddle Stretch 1:00 Seated Hamstring Stretch 1:00 Couch Stretch 1:00 Scorpion Stretch 1:00 Chest Stretch on Wall 1:00 Calf Stretch on Wall Happy Thanksgiving! (Checkmark) AMRAP 30 P1. 750m Row or 1.5k Bike P2. AMRAP 10 Push Ups 15 Slam Balls 200m Run P3. AMRAP 10 Burpees 20…
November 21
CrossFit – Wed, Nov 22
12th State CrossFit – CrossFit Metcon Metcon (6 Rounds for weight) Comp: EMOM 24 1. Birdie Complex : Climbing 2. 17/15 Calorie Machine 3. Gymnastic Pull Of Choice 4. Rest Sport: EMOM 24: 1. Birdie Complex : Climbing 2. 15/12 Calorie Machine 3. Gymnastic Pull Of Choice 4. Rest Birdie Complex = 1 Snatch +…
November 20
CrossFit – Tue, Nov 21
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raise 10 Slow Back Extensions on GHD Into: 1:00 Banded Hamstring Mob. 1:00 Banded Samson Stretch 1:00 Banded Frog Stretch 1:00 Banded Ankle Mob. 1:00 Straight Knee Calf Stretch Metcon Hurricane (Time) 3 RFT: 800m Run 21 Power Cleans, 155/105
November 20
CrossFit – Tue, Nov 21
12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raise 10 Slow Back Extensions on GHD Into: 1:00 Banded Hamstring Mob. 1:00 Banded Samson Stretch 1:00 Banded Frog Stretch 1:00 Banded Ankle Mob. 1:00 Straight Knee Calf Stretch Metcon Hurricane (Time) 3 RFT: 800m Run 21 Power Cleans, 155/105 Sport: 115/75 Fitness: 21…