12th State CrossFit – CrossFit Mobility 2 Rounds :30 Supinated Dead Hang 15 Supinated Band Pull Aparts Into: 1:00 T-Spine Ext Over Roller 1:00 Prayer Stretch on Bench or Box 1:00 Double Chest Stretch on Rig 1:00 Banded Lat Stretch Metcon 0:00 – 5:00 (Time) 1k Row or 2k Bike 5:00 – 15:00 (AMRAP –…
November 17
CrossFit – Sat, Nov 18
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 5 Rounds P1. 400m Run P2. 3 Wall Walks 6 Double KB Snatches 9 Burpees to Touch Max Farmers Carry C/S. As Written Fitness. Inch Worm + Push Up Double DB Hang Snatch Solo Metcon Metcon (Time) 5 Rounds 400m Run 3 Wall Walks 6 Double…
November 17
CrossFit – Sat, Nov 18
12th State CrossFit – CrossFit Partner Metcon Metcon (No Measure) 5 Rounds Each P1. 400m Run P2. 3 Wall Walks 6 Double KB Snatches 9 Burpees to Touch Max Farmers Carry C/S. As Written F. Inch Worm + Push Up Double DB Hang Snatch Solo Metcon Metcon (No Measure) 5 Rounds 400m Run 3 Wall…
November 16
CrossFit – Fri, Nov 17
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Lateral Banded Steps (Each Side) 5 Jefferson Curls Into: 2:00 Couch Stretch 2:00 Frog Stretch 2:00 Pigeon Pose 1:00 Cobra COMP/SPORT Squat Endurance EMOM (Weight) EMOM 12 1. 3 Front Squats 2. 6 Back Squats *Start @ 50% + 10lbs From Last Week 1RM Front Squat…
November 16
CrossFit – Fri, Nov 17
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Lateral Banded Steps (Each Side) 5 Jefferson Curls Into: 2:00 Couch Stretch 2:00 Frog Stretch 2:00 Pigeon Pose 1:00 Cobra COMP/SPORT Squat Endurance EMOM (Weight) EMOM 12 1. 3 Front Squats 2. 6 Back Squats *Start @ 50% of 1RM FS + 10lbs From Last Week…
November 16
CrossFit – Fri, Nov 17
12th State CrossFit – CrossFit Mobility 2 Rounds 15 Lateral Banded Steps (Each Side) 5 Jefferson Curls Into: 2:00 Couch Stretch 2:00 Frog Stretch 2:00 Pigeon Pose 1:00 Cobra COMP/SPORT Squat Endurance EMOM (Weight) EMOM 12 1. 3 Front Squats 2. 6 Back Squats *Start @ 50% + 10lbs From Last Week 1RM Front Squat…
November 15
CrossFit – Thu, Nov 16
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Pigeon Pose 1:00 Samson Stretch 2:00 Frog Stretch 1:00 Cobra 1:00 Scorpion Stretch Metcon Metcon (Time) 40 – 30 – 20 – 10 Calorie Machine 20 – 15 – 10 – 5 Burpee Box Get Over 4- 3- 2- 1 Sled…
November 15
CrossFit – Thu, Nov 16
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Pigeon Pose 1:00 Samson Stretch 2:00 Frog Stretch 1:00 Cobra 1:00 Scorpion Stretch Metcon
November 14
CrossFit – Wed, Nov 15
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Prone Press Outs w/ PVC 15 Banded Straight Arm Pull Downs Into: 1:00 External Shoulder Mob. w/ PVC 1:00 Lat Prayer Stretch w/ PVC 1:00 Sleeper Stretch 1:00 Double Chest Stretch on Rig Metcon 2:00 Rest Between Snatch and AMRAP Snatch 8:00 To Build To Heavy…
November 14
CrossFit – Wed, Nov 15
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Prone Press Outs w/ PVC 15 Banded Straight Arm Pull Downs Into: 1:00 External Shoulder Mob. w/ PVC 1:00 Lat Prayer Stretch w/ PVC 1:00 Sleeper Stretch 1:00 Double Chest Stretch on Rig Metcon 2:00 Rest Between Snatch and AMRAP Snatch 8:00 To Build To Heavy…