12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 20 Hip 90-90s Into: 1:30 Banded Samson Stretch 1:30 Banded Internal/External Hip Mob 1:30 Banded Frog Stretch 1:30 Banded Hamstring Stretch Metcon Metcon (Time) Comp/ Sport For Time: 15 – 35 – 50 – 35 – 15 KB Swings (55/35) Cal…
May 29
05/30/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 5:00 Legs on Wall 2:00 Wall Split 2:00 Forearm Smash w/ BB 2:00 Double Chest Stretch 2:00 Banded Lat Stretch 2:00 Banded Internal Shoulder Mob 2:00 Couch Stretch 2:00 Childs Pose Metcon All athletes will complete all Pull Ups UNPARTITIONED. After all pull ups are completed,…
May 27
05/28/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: For Time 1k Row or 2k Bike – * Both at Same Time* 60 Deadlifts 120 Sit ups 240 Double Unders 750 Row or 1,500 Bike – * Both at Same Time* 10 Rounds (ABA Style) 24 Double Unders 12 Sit Ups 6…
May 26
05/27/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Prone Banded Pass Throughs 5 Prone Swimmers 5 Jefferson Curls(Light) Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Childs Pose 1:30 Banded Frog Stretch 2:00 Banded Lat Stretch COMP/SPORT 28 Min Running Clock Snatch (Build to a Heavy Single ) 8 Minutes to…
May 25
05/26/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog Calf March 2:00 Banded Frog Stretch 1:30 Banded Internal/External Hip Mob. 2:00 Banded Lat Stretch Metcon Metcon (Time) For Time: 4 Rounds 400m Run 20 Pull ups 40 Push Ups 60 Air Squats * If you…
May 24
05/25/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Calf Raise 15 Tibialis Raise 5 Jefferson Curl(Light) Into: 1:30 Calf Smash/Foam Roll 1:00 Pigeon Stretch 1:00 Quad Smash/Foam Roll 2:00 Banded Lat Stretch COMP/SPORT Back Squat (E3MOM x 5) 3@ 85%, 3 @ 87.5%, 2@ 90%, 2 @ 90+, % 1…
May 23
05/24/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 6 Prone Swimmers 15 KB Pull Overs Into: 1:30 Wrist Stretch 2:00 Double Chest Stretch 2:00 Couch Stretch 1:30 Flow Between Seal and Down Dog COMP/SPORT Handstand Walk (EMOM 8 ) Comp: 20 – 40 Ft Handstand Walk Sport: Handstand Walk Practice Fitness Metcon…
May 22
05/23/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Liu Raises + 8 Ys + 6 Row+W+Press 10 Table Tops Into: 1:30 Weighted Ankle Mob. 1:30 Frog Stretch 1:00 Banded Internal Shoulder Mob. 2:00 Banded Double Lat Stretch COMP/SPORT Snatch Complex (E90s x 8 ) 1 Snatch Pull + 1 Yo Yo…
May 19
05/20/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pull Overs on Bench 15 Front Rack Openers on Bench Into: 1:00 Banded Internal Shoulder Mob. 2:00 Banded Lat Stretch 1:00 Seal Stretch 1:30 Childs Pose 1:30 Frog Stretch COMP/SPORT 28 Minute Running Clock Clean and Jerk (Build to a Heavy Single…
May 18
05/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Straight Leg Calf Stretch 1:00 Bent Leg Calf Stretch 1:00 Internal Shoulder Mob. 2:00 Double Chest Stretch Metcon Metcon (5 Rounds for time) E5MOM x 6 400m Run 10 Pull Ups 20 Push Ups 30 Air Squats If…