12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 KB Pull Overs 20 Front Rack Openers Into: 1:00 T-Spine Ext. Over Foam Roller 1:00 Hip 90-90s 1:30 Lizard Stretch (EL) 1:30 Banded Samson Stretch (EL) 1:00 Standing Banded Lat Stretch (EA) COMP/SPORT E2MOM x 6 6 Strict Press :…
February 18
02/19/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 140 Wall Balls 1000m Row (Both) 40 Wall Walks 1000m Row (Both) 140 Wall Balls * Split Wall Balls and Wall Walks as needed Metcon (Time) Solo Partner For Time: Buy In: 70 Wall Balls 1000m Row (Both) 20 Wall Walks…
February 17
02/18/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility () Metcon Metcon (Time) Partition As Needed Comp: 360 Double Unders 120 Single DB Step Up 120 DB Snatches (50/35) Sport: 240 Double Unders 120 Single DB Step Up 120 DB Snatches (40/25) Fitness: 360 Single Unders 120 Single DB Step Up 120 DB Snatches
February 16
02/17/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Legs on Wall 2:00 Wall Split :90 Banded Samson Stretch :90 Banded Frog Stretch :60 Banded Lat Stretch :60 Banded Tricep Stretch :60 Calf Stretch (Straight and Bent Knee) Metcon Metcon (10 Rounds for time) E3MOM x 10 20/17 Cal Machiine 15…
February 15
02/16/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 KB Pull Overs on Bench (LIGHT KB) 20 Front Rack Openers on Bench 6 Lu Raises + 6Y’s + 6Row W Press Into: :60 Hip 90-90s :90 Pigeon Pose :90 Couch Stretch :90 Double Chest Stretch :60 Tricep Stretch on…
February 14
02/15/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet on Wall 2:00 Wall Split :90 Figure 4 (On Wall) (EL) 2:00 Banded Frog Stretch :90 Banded Rhomboid Stretch :90 Couch Stretch Metcon Metcon (3 Rounds for time) E8MOM x 3 30 MB Cleans (20/14) 200 Ft Backward Sled Drag (Weight…
February 13
02/14/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) :60 Forearm Smash w/ Barbell :60 Quad Smash w/ Barbelll :90 Side Saddle w/ Barbell :60 Lizard Stretch :60 Scorpion Stretch :60 Seal Stretch :60 Childs Pose Metcon Metcon (2 Rounds for reps) AMRAP 21 Death By Power Clean and Jerk (155/105) *…
February 11
02/12/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 3 Rounds EACH P1: 500m Row + 400m Run P2: 200m Farmers Carry 20 Russian KB Swings Max Sit Ups *Switch back and forth until both partners have completed 3 rounds of each section. Your score is time minus your total number of…
February 10
02/11/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds: 20 Hip 90-90s 10 Table Tops Into: :90 Weighted Ankle Mob. :90 Couch Stretch :90 Lizard Stretch (EL) 2:00 Double Chest Stretch :90 Front Rack Opener w/ BB or Box :90 Banded Rhomboid Stretch (EA) Metcon Metcon (AMRAP – Rounds and…
February 9
02/10/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2:00 Feet up on Wall 2:00 Wall Split 1:30 Figure Four on Wall (EL) :90 Calf Stretch (EL) :90 Calf Smash w/ KB (EL) :60 Banded Internal Shoulder Stretch :60 Banded Tricep/Lat Stretch (Low Anchor) Metcon Metcon (Time) For Time 5 – 4-…