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 Down Dog Calf March COMP/SPORT Front Squat (E3MOM x 5) 2 Tempo Front Squats 3s Descent, + 2 Squats @80 – 85%…
July 3
07/04/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pullovers 10 Banded Prone Passthroughs 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 Metcon Metcon (Time) Comp: For Time Randy 75 Power Snatches (75/55) into 1 Mile Run into…
July 1
07/02/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a Partner AMRAP 8 P1. 500/400m C2 Bike P2. Max Backward Sled Drag Each Length = 1 Rep Down and Back = 2 Reps * Count only the Reps on Sled Rest 2 AMRAP 10 ABA Style 200m Run 10…
June 30
07/01/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Hand Supported Cossack Squats 10 Hip 90-90s 8 KB Windmills (Ea. Side) Into: 1:30 Down Dog Calf March 1:30 Pigeon Pose 1:30 Standing Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. Metcon Metcon (5 Rounds for reps) Comp: EMOM 25 1. 15 Box…
June 29
06/30/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 2:00 Childs Pose 2:00 Couch Stretch 1:00 Scorpion Stretch 1:30 Down Dog Calf March Metcon Metcon (4 Rounds for time) Teams of 4 4 Rounds 1:3 Work to Rest Ratio 200/150m Row Sprint 150 ft Sled Push 10 Burpees@…
June 28
06/29/2022
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…
June 27
06/28/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 Bent Knee Calf Raises 20 Tib Raises :30 Squat Hold (Hold onto rig) Into: 2:00 Flow Between Seal and Down Dog 2:00 Couch Stretch 1:30 Down Dog March 1:30 Double Chest Stretch COMP/SPORT Front Squat (E3MOM x 5) 2 Tempo Front Squats (3s…
June 26
06/27/2022
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 E90s x 10 Snatch Complex (E90s x 5 ) 1 Hang Snatch…
June 24
06/25/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: Buy In: 120 Box Jump Overs 12 Rounds ABA Style 6 DB Burpee Deadlifts 10/8 Cal Machine 6 DB Hang Clusters Cash Out: 120 Sit Ups Metcon (Time) Solo: Buy In: 60 Box Jump Overs 6 Rounds 6 DB Burpee Deadlifts 10/8 Cal…
June 23
06/24/2022
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….