12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Lu Raise + 8 Y’s + 6 Row W Press 20 T-Spine Ext On Foam Roller Into: 2:00 Banded Wall Squat 1:30 Front Split 1:30 Down Dog Calf March 1:30 Double Chest Stretch 1:00 Banded Tricep Stretch (Low Anchor) COMP/SPORT…
March 14
03/15/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Hand Supported Cossack Squat 20 Hip 90-90s 2 Rounds: 10 Stretched Calf Raise 10 Stretched Bent Knee Calf Raise 20 Anterior Tib Raise Into: 2:00 Couch Stretch 1:30 Lizard Stretch 1:00 Scorpion 1:30 Shoulder Ext. w/ BB COMP/SPORT Back Squat…
March 13
03/14/2022
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 )…
March 11
03/12/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner AMRAP 20: 20 Double DB Step Ups 40 Dumbbell Burpee Deadlifts 60 Cal Machine 80 Sit Ups 100 Box Jump Overs Split Reps as Needed Weight of Choice Metcon (AMRAP – Reps) Solo AMRAP 20: 10 Double DB Step Ups 20…
March 10
03/11/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 22.3 : Workout will post after Crossfit Games Announcement CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters…
March 9
03/10/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet on Wall 2:00 Wall Split 2:00 Couch Stretch 1:30 Down Dog Calf March 2:00 Banded Internal/External Hip Mob 2:00 Banded Frog Stretch 2:00 Banded Rhomboid Stretch Metcon Metcon (Time) For Time/Quality 30/25 Cal Bike 400m Run 500m Row Rest 2 Minutes…
March 8
03/09/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 10 Lu Raise + 8 Ys + 6 Row W Press 20 KB Pull Overs on Bench Into: 1:30 Banded Ankle Mob. 1:30 Banded Interenal/External Hip Mob. 2:00 Lizard Stretch 1:00 Scorpion Stretch 2:00 Double Chest Stretch COMP/SPORT Snatch Complex (E90s…
March 7
03/08/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Anterior Tib Raise 20 Stretched Calf Raises 10 Table Tops Into: 2:00 Banded Samson Stretch 2:00 Banded Frog Stretch 1:30 Banded Tricep Stretch (Low Anchor) 1:30 Banded Internal Shoulder Mob. COMP/SPORT Back Squat (E2MOM x 6 ) 3 Back Squats:…
March 6
03/07/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 15 Band Pull Aparts 5 Pass Throughs 3 Around the Worlds (EA) Into: 2:00 Double Arm Lat Stretch 1:30 Banded Rhomboid Stretch 1:30 Lizard Stretch 1:30 Pigeon Stretch 1:00 Straight Leg Calf Stretch 1:00 Bent Knee Calf Stretch COMP/SPORT Strict Press…
March 4
03/05/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy in: 60 Sit Ups Each 12 Rounds (ABA Style) 8 Thrusters (95/65) 40 Double Unders 8 C2B Pull Ups Cash Out: 60 Sit Ups Each Sport: (ABA), (75/55), 30 Double Unders, Pull Ups Fitness: Weight of Choice, 60 Single Unders, Ring Rows Metcon…