12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Calf Smash (Foam Roller) 1:00 Quad Smash (Foam Roller or BB) 1:00 Hamstring Smash (Foam Roller) 1:30 Happy Baby 1:00 Pigeon Stretch Metcon Metcon (5 Rounds for time) In Teams of 4 5 Sets 30/25 Cal Sprint 1:3…
June 21
06/22/2022
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…
June 20
06/21/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 12 Banded Psoas March (Band Around Knees) 20 Hip 90-90s Into: 2:00 Flow Between Seal and Childs Pose 1:30 Lizard Stretch 1:30 Happy Baby 1:30 Double Chest Stretch COMP/SPORT Front Squat (E3MOM x 5 ) 3 Pause Squats: Hold 3s at bottom + 2…
June 19
06/20/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 KB Halos (10 ea. Direction) 15 KB Ankle Rocks 15 Tib Raises Into: 2:00 Banded Frog Stretch 1:30 Banded Pigeon Stretch 1:30 Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. COMP/SPORT E90s x 10 Snatch Complex (E90s x 5 ) 1 Hang Snatch…
June 17
06/18/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Eva Strong (Time) 5 Rounds for time: With a Partner 24 double-unders (Both Athletes Complete) 19 toes to bar – split between partners 2 clean and jerks 205/135 – split between partners 400m Run (Both Athletes Complete)* Scale movements and weights as needed * All Partner…
June 16
06/17/2022
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 Bike 2. 200 Ft Sandbag Carry 3. 15 T2B…
June 15
06/16/2022
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 (4 Rounds for time) In Teams of 4 1:3 Work to Rest Ratio 4 Rounds 450 Ft Sled Drag…
June 14
06/15/2022
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…
June 13
06/14/2022
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 Down Dog Calf March COMP/SPORT Front Squat (E3MOM x 5 ) 3 Pause Squats: Hold 3s at bottom + 2 Squats @…
June 12
06/13/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 KB Pullovers 20 T-Spine Ext Over Foam Roller Into: 1:00 Banded Internal Shoulder Mob. 1:30 Standing Banded Lat Stretch 1:30 Banded Samson Stretch 2:00 Banded Frog Stretch COMP/SPORT E90s x 10 Snatch Complex (E90s x 5 ) 1 Hang Snatch + 1 Snatch…