12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 2 Min Couch Stretch (EL) 2 Min Hamstring Stretch Against Rig (EL) Metcon Metcon (Time) For Time 4 rounds of Hortman Hortman = 800m Run, 80 Air Squats, 8 Muscle Ups Sport: 60…
May 11
05/12/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pull Aparts 2 Min Prone Lat Stretch 10 Band Pull Aparts 10 Scapular Wall Slides 10 Band Pull Aparts 2 Min Double Chest Stretch COMP/SPORT Snatch Complex (E90s x 8 ) 1 Snatch Pull + 1 Snatch @ 70, 75, 80,…
May 10
05/11/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Shoulder Distraction (EA) 90s Banded Samson Stretch (EL) 90s Half Kneeling Wall Rotations (EA) 90s Banded Hamstring Stretch (EL) 90s Banded Lat Stretch (EA) Metcon Metcon (5 Rounds for time) Comp: E6MOM x 5 15 Thrusters (115/75) 20 Pull Ups or…
May 9
05/10/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 90s Couch Stretch Each Leg 5 Prone Swimmers 90s Pigeon Stretch Each Leg 5 Prone Swimmers 2 Min Double Chest Stretch 5 Prone Swimmers 90s Barbell Trap Smash Each Arm COMP/SPORT Sumo Deadlift (E3MOM x 5 ) 5 Reps @ 75…
May 8
05/09/2021
12th State CrossFit – CrossFit 5K Walk or Run Stretch for 10 – 15 Minutes View Public Whiteboard
May 7
05/08/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 2 Min Double Chest Stretch 90s Pigeon Stretch (EL) 2 Min Prone Lat Stretch 90s Couch Stretch (EL) 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides Metcon Metcon (Time) Partner For Time: *90 TTB * 6 Rounds (ABA Style)…
May 6
05/07/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 Min KB Forearm Smash (EA) 1 Min KB Quad Smash (EL) 2 Min Banded Samson Stretch (EL) 2 Min Banded Hamstring Distraction(EL) COMP/SPORT Front Squat (E2MOM x 5 ) 3 Reps @70%, 72.5%, 75%, 77.5%, 80% Back Squat (E2MOM x 5) 3…
May 5
05/06/2021
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 Calf Stretch Each Leg Metcon Metcon (3 Rounds for reps) 0 – 11 1 Mile Run + Max Strict Pull Ups Rest…
May 4
05/05/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 2 Min Barbell Calf Smash 90s Banded Lat Stretch (EA) 90s Banded Shoulder Distraction (EA) 1 Min Barbell Quad Smash (EL) 1 Min Barbell Lat Smash (EL) COMP/SPORT Snatch Complex (E90s x 8 ) 1 Snatch Pull +…
May 3
05/04/2021
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up On Wall 10 Band Pull Aparts 2 Min Wall Split 10 Band Pull Aparts 90s Couch Stretch EL 10 Band Pull Aparts 90s Pigeon Stretch EL Metcon Metcon (4 Rounds for reps) Comp: E6MOM x 4 400m Run 30…