12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
10 Lu Raises
10 Table Tops
5 Prone Swimmers
Into:
:60 Front Split (EL)
:90 Couch Stretch (EL)
:90 Pigeon Pose (EL)
:90 Weighted Butterfly Stretch
COMP/SPORT
On a 22 Minute Running Clock
Clean and Jerk (Build to a Heavy Single )
8 Minutes to Build Up to a Heavy Single
Rest 2 Minutes
Metcon (6 Rounds for time)
Comp:
@ 10 Minute Mark
E2MOM x 6 Alt
6 Clean and Jerks (60% of Heavy)
17/15 Calorie Row
Sport:
@ 10 Minute Mark
E2MOM x 6 Alt
5 Clean and Jerks (60% of Heavy)
15/12 Calorie Row
Fitness
Metcon (AMRAP – Rounds and Reps)
On a 22 Min Running Clock
AMRAP 8:
20 DB Hang Clean and Jerks (Alt By 5s)
20 Sit Ups
20 Air Squats
Rest 2 Minutes
Metcon (6 Rounds for time)
@ 10 Minute Mark
E2MOM x 6 Alt
5 Clean and Jerks
1210 Calorie Row