12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
6 Ts, 6 Ys, 6 Row W Press
25 Anterior Tib Raises
20 T-Spine Ext. Over Foam Roller
Then:
:90 Lizard Stretch (EL)
:60 Front Split (EL)
:90 Shoulder Ext. w/ BB
:90 Double Chest Stretch
Metcon (No Measure)
2 Rounds:
6 Ts, 6 Ys, 6 Row W Press
25 Anterior Tib Raises
20 T-Spine Ext. Over Foam Roller
Then:
:90 Lizard Stretch (EL)
:60 Front Split (EL)
:90 Shoulder Ext. w/ BB
:90 Double Chest Stretch
Competition
Metcon (5 Rounds for time)
EMOM
1. 16 Alt DB Snatch (50/35)
2. 60 Double Unders
3. 6 Bar Muscle Ups
4. 16 DB Box Step Ups (1DB)
For Time
EMOM
For Time
EMOM
Rounds 1/3/5: Time will be 4 Minutes
Round 2/4: Record how quickly you complete the reps
Sport
Metcon (5 Rounds for time)
EMOM
1. 16 DB Snatch (50/35)
2. 42 Double Unders
3. 12 C2b Pull Ups
4. 14 DB Box Step Ups (1DB)
For Time
EMOM
For Time
EMOM
Rounds 1/3/5: Time will be 4 Minutes
Round 2/4: Record how quickly you complete the reps
Fitness
Metcon (5 Rounds for time)
EMOM
1. 16 DB Snatch
2. 84 Single Unders
3. 12 Ring Rows or Jumping Pull Ups
4. 14 DB Box Step Ups (1DB)
For Time
EMOM
For Time
EMOM
Rounds 1/3/5: Time will be 4 Minutes
Round 2/4: Record how quickly you complete the reps