12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 KB Pull Overs (On Bench) 20 Front Rack Openers (On Bench) Into: 1:00 Trap Smash w/ Barbell 2:00 Double Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. 2:00 Happy Baby 1:30 Pigeon Pose COMP/SPORT Push Press (E2MOM x 6) C….
March 25
03/26/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Partner: * Tire Flips and Suitcase Carry = weight of choice * Split up the gymnastics as needed * Both Partners Run and Carry during 400s * Suitcase Carry = 200m Left Hand/200m Right Hand Road Rage Angie (Time) For Time: 20 Tire Flips 100 Pull…
March 24
03/25/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1:30 Hip 90-90s 1:00 Table Tops 1:00 Scorpions 1:00 Flowing Between Seal Stretch and Down Dog 1:30 Lizard Stretch 1:30 T-Spine Ext. On Wall 2:00 Happy Baby Metcon Hammer Time (Time) For Time 1 Round 750m Row or 1.5K Bike 30 Hang Cleans…
March 23
03/24/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Tib Raises 10 Calf Raise 10 Bent Knee Calf Raise Into: 1:00 Down Dog Calf March 2:00 Banded Samson Stretch 2:00 Banded Frog Stretch 1:00 Front Split 2:00 Legs on Wall 2:00 Wall Split Metcon Metcon (4 Rounds for reps)…
March 22
03/23/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 T’s, 8 Y’s, 6 Row W Press 10 Band Pull Aparts 5 Banded Pass Throughs Into: 1:00 Forearm Smash w/ BB 1:30 Shoulder Ext. w/ BB 2:00 Happy Baby 1:30 Pigeon Pose 2:00 Couch Stretch COMP/SPORT Snatch Complex (E90s x…
March 21
03/22/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Unsupported Hip 90-90s 10 Bent Knee Calf Raise 10 Straight Leg Calf Raise 15 Tib Raise Into: 2:00 Banded Wall Squat 1:30 Banded Ankle Mob. 2:00 Banded Internal/External Hip Mob. 2:00 Banded Hamstring Distraction COMP/SPORT Back Squat (E2MOM x 6…
March 20
03/21/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Lu Raise(Slight Forward Hinge) 20 T-Spine Ext. Over Foam Roller Into: 1:30 Calf Foam Roll 1:30 Quad Foam Roll 2:00 Double Banded Lat Stretch(Explore Corners) 1:00 Banded Rhomboid Stretch 2:00 Double Chest Stretch COMP/SPORT Push Press (E2MOM x 6 )…
March 18
03/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner 8 MInutes P1: 200m Run 5 Devils Press P2 : Max Sit Ups Rest 2 8 Minutes P1: 150ft Sled Drag (Forward) 10 Box Jumps (Use Tires) P2: Max Calorie Bike Rest 2 8 Minutes P1: 20 Db Front Rack…
March 17
03/18/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 15 Band Pull Aparts 15 Band Face Pulls 6 Band Pass Throughs Into: 1:30 Flowing Between Seal, Down Dog and Childs Pose 2:00 Frog Stretch 2:00 Couch Stretch 1:30 Double Banded Lat Stretch 1:30 Banded Internal Shoulder Mob. 1:00 Banded Tricep…
March 16
03/17/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Legs on Wall 2:00 Wall Split 1:30 Banded Samson Stretch 1:30 Banded Internal/External Hip Mob. 1:30 Banded Ankle Mob. 1:30 Banded Rhomboid Stretch 1:00 T-Spine Ext. (On Wall) Metcon Metcon (3 Rounds for reps) E2MOM x 12 1. Max Calorie Row 2….