12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Elevated Heel Calf Raise (EL) 20 Tib Raises 5 Jefferson Curl (Only Bodyweight) Into: 1:30 Banded Internal/External Hip Opener 1:30 Banded Samson Stretch 2:00 Banded Lat Stretch 1:30 Banded Rhomboid Stretch COMP/SPORT Front Squat (E3MOM x 5 ) Front Squat E3MOM x…
May 16
05/17/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 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 Muscle-ups (EMOM 8 ) Comp: 3 – 5 Ring Muscle Ups Sport: 2 – 5…
May 15
05/16/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Tib Raises 10 SL Elevated Calf Raises (EL) 15 KB Pull Overs on Bench Into: 1:00 Front Rack Opener 2:00 Couch Stretch 2:00 Childs Pose 2:00 Double Chest Stretch COMP/SPORT Clean Complex (E90s x 8 ) E90s x 8 Clean Technique 1 Clean…
May 13
05/14/2022
12th State CrossFit – CrossFit View Public Whiteboard Strength Extra work outside of class, If you can get to the gym early, knock this out before class. Front Squat (E3MOM x 5) E3MOM x 5 3 Front Squats @ 85% + 3 Band Broad Jumps Metcon Metcon (Time) Partner: 100 Wall Balls 100 Pull Ups…
May 12
05/13/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Prone Banded Pass Throughs 5 Prone Swimmers 5 Jefferson Curls 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 Snatch (8 Min to Build to a Heavy Single ) Rest 2 Minutes Snatch…
May 11
05/12/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Figure 4 2:00 Frog Stretch 2:00 Couch Stretch 2:00 Calf Stretch (1:00 Straight leg 1:00 Bent Knee) Metcon Metcon (3 Rounds for time) Every 9 Minutes x 3 500m Row 40 Walking Lunges 300 Ft Backward Sled Drag…
May 10
05/11/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Bent Knee Calf Raises (EL) 20 Hip 90-90s 5 Jefferson Curls (Only Bodyweight) Into: 1:30 Weighted Ankle Mob 1:30 Hand Supported Cossack Stretch 2:00 Childs Pose 1:00 Seal Stretch COMP/SPORT Back Squat (E3MOM x 5 ) E3MOM x 5 5/5/3/3/1: 80,82.5,85, 87.5,…
May 9
05/10/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 10 Lu Raises + 8 Ys + 6 Row W Press Into: 1:30 Internal Shoulder Mob. 2:00 Banded Lat Stretch 2:00 Banded Frog Stretch 2:00 Couch Stretch COMP/SPORT Handstand Push-ups (EMOM 8 ) C. 5 – 8 Strict HSPU S. 3…
May 8
05/09/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Elevated Heel Calf Raise (EL) 20 Tib Raises 5 Jefferson Curl (Only Bodyweight) Into: 1:30 Banded Internal/External Hip Opener 1:30 Banded Samson Stretch 2:00 Banded Lat Stretch 1:30 Banded Rhomboid Stretch COMP/SPORT Snatch Complex (E90s x 8 ) 1 Snatch Pull +…
May 6
05/07/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 150/120 Cal Machine 150 Sit Ups: Partner Holds Plank 100/80 Cal Machine 100 KB Swings: Partner holds DBs in Farmer Carry Hold 50/40 Cal Machine 50 Burpee Box Jump Over: Partner Holds Wall Sit Partners Split Calories as Needed Metcon (Time) Solo: 75/60…