12th State CrossFit – CrossFit
Metcon
Metcon (5 Rounds for reps)
Comp:
25 Min Running Clock
EMOM 5
1. 5 Devils Press (50/35)
2. 15 Box Jump Overs (24/20)
3. 18/15 Cal Machine
4. 15 Burpees
5. 50 Double Unders
For Time (5 Min Cap)
EMOM
For Time (5 Min Cap)
EMOM
Sport:
25 Min Running Clock
EMOM 5
1. 4 Devils Press (40/25)
2. 12 Box Jump Overs
3. 15/12 Cal Machine
4. 12 Burpees
5. 36 Double Unders
For Time (5 Min Cap)
EMOM
For Time (5 Min Cap)
EMOM
Fitness:
25 Min Running Clock
EMOM 5
1. 4 Devils Press
2. 12 Box Step Overs
3. 12/10 Cal Machine
4. 10 Burpees
5. 100 Single Unders
For Time (5 Min Cap)
EMOM
For Time (5 Min Cap)
EMOM
Mobility
E2MOM x 5
1. 2 Min Piegon Stretch Right Leg (Box or Floor)
2. 2 Min Piegon Stretch Left Leg
3. Half Kneeling Thorasic Wall Rotation
1 Min Right Side/ 1 Min Left Side
4. 2 MIn Hamstring Stretch Left Leg (on Box)
5. 2 Min Hamstring Stretch Right Leg
Home WOD
Metcon (Time)
5 Rounds for Time
15 KB/ DB American Swings
20 Sit Ups
15 Box Jumps
20 Burpees