12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 25 100 Step Ups 100 Calorie Machine 50 Burpees 50 Calorie Machine Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Pigeon Stretch on Box 90s Hamstring Stretch on Box 1 Min Calf Stretch (EL)
June 1
06/02/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsAttempts will be every 6 minutes. @ 0 – 15…
May 31
06/01/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Tabata Row for Calories * Burpees * Sit Ups * Double Unders * Bike for Calories Tabata = 20s on/ 10s off x 8 * = 1 Min Rest Score = total Reps Each Exercise Mobility Metcon (No Measure) 5 Prone…
May 30
05/31/2021
12th State CrossFit – CrossFit Happy Memorial Day! Please arrive NO LATER than 15 – 20 minutes before your heat time. Coaches WILL NOT be warming you up, however, we will provide a warm up for you to complete on your own out back. It will be your own responsibility to warm up. We will…
May 29
05/30/2021
12th State CrossFit – CrossFit Walk or Run 5k Stretch for 10 – 15 Minutes View Public Whiteboard
May 28
05/29/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Couch Stretch (EL) 90s Banded Shoulder Distraction (EA) 90s Hamstring Stretch Against Rig (EL) 90s Banded Lat Stretch (EL) 90s Calf Stretch (EL) Metcon Metcon (Time) Partner 150 Double Unders 125 Sit Ups 100 Wall Balls 75 Box Jump Overs 50 Db…
May 27
05/28/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Pigeon Stretch (EL) 2 Min Banded Hamstring Distraction (EL) 10 Banded OHS 2 Min Banded Samson Stretch (EL) 2 Min Double Chest Stretch 10 Banded OHS COMP/SPORT Front Squat (20 Min to Find 3 RM ) Back Squat (20 Min to…
May 26
05/27/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Couch Stretch (EL) 90s Calf Stretch (EL) 2 Min Barbell Lat Smash (EA) (Bar in Rack) Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsEach 400…
May 25
05/26/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pull Aparts 90s Pigeon Stretch (EL) 10 Seated Scapular Wall Slides 90s Baned Lat Stretch (EA) 10 Band Pull Aparts 90s Banded Samson Stretch 10 Seated Scapular Wall Slides COMP/SPORT Snatch (1 Rep Max ) 12 Min to Work to a…
May 24
05/25/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up 5 Prone Swimmers 90s Banded Shoulder Distraction (EA) 5 Prone Swimmers 2 Min Prone Lat Stretch 5 Prone Swimmers 90s Couch stretch (EL) Metcon Metcon (4 Rounds for time) Comp: E7MOM x 4 Buy In: 500M Row 15 Burpees…