12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
15 KB Pull Overs (On Bench)
15 Front Rack Openers (On Bench)
Into:
:60 Scorpion Stretch (EL) (Focus on Breath)
:90 Calf Smash w/ KB (EL)
:90 Quad Smash w/ KB (EL)
2:00 Couch Stretch (EL)
2:00 Frog Stretch
Competition
Metcon (5 Rounds for time)
For Time (4 Min Cap)
5 Ring Muscle Ups
15 Thrusters (95/65)
15 Burpees
50 Double Unders
EMOM
For Time
EMOM
For Time
* Record 4 minutes for round 2 and 4
Sport
Metcon (5 Rounds for time)
For Time: (4 Min Cap)
12 C2B Pull Ups or 4 Bar Muscle Ups
12 Thrusters (75/55)
12 Burpees
36 Double Unders
EMOM
For Time
EMOM
For Time
* Record 4 Minutes for round 2 and 4
Fitness
Metcon (5 Rounds for reps)
For Time: (4 Min Cap)
10 Pull Ups or Ring Rows
12 Thrusters
10 Burpees
100 Single Unders
EMOM
For Time
EMOM
For Time
* Record 4 Minutes for round 2 and 4