12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner AMRAP 10 8 Hang Cleans 8 Lateral Burpees * Partner 1 does a full round * Partner 2 does a full round Rest 2 AMRAP 10 Max Cal Row Max Sit Up * Switch with your partner whenever you want…
October 7
10/08/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Banded Lat Stretch (EA) 2 Min Double Chest Stretch 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) COMP/SPORT E2MOM x 7 6 Deadlifts 6 Bench Press Deadlift (E2MOM x 7) 6 Reps * goal is…
October 6
10/07/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) 1 MIn KB Calf Smash (EL) 90s Half Kneeling Kb Calf Stretch (EL) Metcon Metcon (9 Rounds for time) E5MOM x 9 1. 1K/800m…
October 5
10/06/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Prone Lat Stretch 90s Bar Trap Smash (EA) 2 Min Double Chest Stretch Then 2 Rounds 5 Cat /Cow 5 Wall Half Kneeling Banded Pull Aparts (EA) 5 Squatted Banded Rotations (EA) 5 Banded OHS COMP/SPORT Snatch Complex (E90s x 6…
October 4
10/05/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Rounds 10 Band Pull Aparts 5 Prone Swimmers Then 2 Min Feet Up on Wall 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) Competition Metcon (5 Rounds for reps) EMOM 10 1. 3 – 5 Ring Muscle Ups + 3 –…
October 3
10/04/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Banded Lat Stretch (EA) 90s Double Chest Stretch 90s Couch Stretch (EL) 90s Calf Stretch (EL) COMP/SPORT Split Jerk Complex (E90s x 8) Set 1 – 4 1 1/4 Squat + 1 Split Jerk Climbing Set 5…
October 1
10/02/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 – Partner 1k Row (Split as Needed) 6 Rounds of Nate (You Go I Go Full Rounds) 6 Round of Hanging Karabel (You Go, I Go Full Rounds) 800m Run (Both Run) Nate = 2 Muscle Ups 4…
September 30
10/01/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Side Laying Banded Opener (5 Each Side) (Knees @ 90) 2 Min Double Chest Stretch 2 Min Pigeon Stretch (EL) 2 Min Couch Stretch (EL) COMP/SPORT E2MOM x 7 3 Deadlifts + 3 Bench Press Deadlift (E2MOM x 7) Bench Press (E2MOM…
September 29
09/30/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 90s Banded Pigeon (EL) Metcon Metcon (3 Rounds for time) E12MIN x 3 1,500/1,300m Bike 600m Run 750/600m Row
September 28
09/29/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Min Prone Lat Stretch 2 Min Double Chest Stretch then 2 Rounds 5 Half Kneeling Banded Pull Apart (EA) 5 Squated Banded Rotations (EA) COMP/SPORT Snatch Complex (EMOM 10 ) Min 1 – 5 1 Low Hang Snatch : Climbing…