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 COMP/SPORT 2:00 Rest Between Snatch and Metcon Snatch 8:00 To Build To Heavy…
November 13
CrossFit – Tue, Nov 14
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs on Bench 12 Dead Bugs Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. 1:00 Banded Straddle Stretch COMP/SPORT Clean Technique Work (Weight) 1 Clean Pull 1 Yo – Yo Clean *Drop Bar 1 Clean Fitness Metcon (Time) 12 Min…
November 13
CrossFit – Tue, Nov 14
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs on Bench 12 Dead Bugs Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. 1:00 Banded Straddle Stretch COMP/SPORT Clean Technique Work (Weight) 1 Clean Pull 1 Yo – Yo Clean *Drop Bar 1 Clean Fitness Metcon (Time) 12 Min…
November 13
CrossFit – Tue, Nov 14
12th State CrossFit – CrossFit Mobility 2 Rounds 12 KB Pull Overs on Bench 12 Dead Bugs Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon 1:00 Banded Hamstring Mob. 1:00 Banded Straddle Stretch COMP/SPORT Clean Technique Work (Weight) 1 Clean Pull 1 Yo – Yo Clean *Drop Bar 1 Clean Fitness Metcon (Time) 12 Min…
November 12
CrossFit – Mon, Nov 13
12th State CrossFit – CrossFit Mobility 2 Rounds 5 Face Pull + Rotate + Press 8 Weighted Standing Swimmers Into: 1:00 Lat Roll 1:00 T-Spine Ext. Over Foam Roller 1:00 Wall Hinge 1:00 Double Chest Stretch on Rig COMP/SPORT Strict Press Strict Press + Strict Pull Up E2MOM x 6 5 – 5 – 3…
November 10
CrossFit – Sat, Nov 11
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) 600m Run Together 5 Rounds (You Go/ I Go : By Exercise) 15 Toes to Rings 15 Slamballs 600m Run Together 5 Rounds 150 Ft Sled Push 15 Push Ups 600m Run Together Solo Metcon Metcon (Time) 600m Run 5 Rounds 15 Toes to Rings 15…
November 9
CrossFit – Fri, Nov 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Front Squat & Back Squat Complex (Weight) EMOM 12 1. 3 Front…
November 9
CrossFit – Fri, Nov 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Front Squat & Back Squat Complex (Weight) EMOM 12 1. 3 Front…
November 9
CrossFit – Fri, Nov 10
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Hip Flexor Lifts (Slow) 10 Frog To Seal Rocks Into: 1:00 Banded Samson Stretch 1:00 Banded Pigeon Stretch 1:00 Banded Hamstring Mob. 2:00 Couch Stretch 2:00 Bottom of Squat (Big Belly Breaths) COMP/SPORT Front Squat & Back Squat Complex (Weight) EMOM 12 1. 3 Front…
November 8
CrossFit – Thu, Nov 9
12th State CrossFit – CrossFit Mobility 1:00 Straight Leg Calf Stretch 1:00 Bent Knee Calf Stretch 1:00 Calf Smash 1:00 Rag Doll 1:00 Kneeling Ankle Mob. 2:00 Bottom of Squat Metcon Metcon (AMRAP – Reps) AMRAP 20 20 Calorie Bike 200m Run 40 Double Unders 40 Calorie Bike 400m Run 80 Double Unders 60 Calorie…