12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Happy New Year! 1k Row 100 Wall Balls (20/14) 20 Snatches (75/55) 1 Mile Run 100 Burpees 22 Snatches (75/55) * We added 1 Snatch Can you beat your time from last year? * Scale as needed Compare to 1/1/2020 or 1/1/2021
December 30
12/31/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Samson Stretch (EL) 20 Anterior Tib Raises* 90s Banded Hamstring Distraction (EL) 20 Anterior Tib Raises* 90s Banded Lat Stretch (EA) * Stand with Back and Butt against the wall with legs at a 30-45 degree angle. Lift toes off the…
December 29
12/30/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 60s Seal Stretch 90s Barbell Quad Smash (EL) 90s Barbell Lat smash (EA) 60s Seal Stretch Metcon Metcon (Time) 800m Run 40 * 30 *20 * 10 Air Squats *Hollow Rocks* 1000m Row…
December 28
12/29/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/ Cow 2 Rounds 6 Ts 6 Ys 6 Row + W + Press + W + Row Then 90s Pigeon Stretch (EL) 90s Straight Leg Psoas Stretch (EL) 90s Couch Stretch (EL) 90s Barbell Trap Smash (EA) 90s Double Chest Stretch…
December 27
12/28/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pull Aparts (Red or Blue) 5 Prone Swimmers 5 Half Kneeling Band Pull Aparts (EA) (Red or Blue) 10 Band Pull Aparts (Red or Blue) 90s Banded Lat Stretch (EA) (Green or Black) 90s Banded Samson Stretch (EL) (Green or Black)…
December 26
12/27/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Lat Stretch (EA) (Green Band or Heavier) 10 Band Pull Aparts (Blue or Red) 90s Double Chest Stretch 10 Band Pull Aparts 90s Banded Samson Stretch (EL) Green Band or Heavier 10 Banded Pull Aparts 90s Banded Hamstring Distraction (EL) Green…
December 24
12/25/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Comp: EMOM 20: 10 Burpees Sport: EMOM 15: 8 – 10 Burpees Fitness: EMOM 10: 8 – 10 Burpees
December 23
12/24/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 6 Ts 6 Ys 6 Row+ W + Press + W + Row Then 90s Banded Samson Stretch (EL) 10 Banded Pull Aparts 90s Banded Hamstring Distraction (EL) 10 Banded Pull Aparts Metcon Metcon (Time) Comp: For Time Buy In 60…
December 22
12/23/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Bench Straight Leg Psoas Stretch (EL) 60s Calf Stretch (EL) Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 600m Row 400m Run 200ft Backward Sled…
December 21
12/22/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 min Prone Lat Stretch 2 min Double Chest Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a…