12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Banded Wall Squat
2 Min Double Chest Stretch Against Rig
2 Min Banded Wall Squat (Arms Overhead)
2 Min Couch Stretch Each Leg
COMP/SPORT
Front Squat + Jerk (E2MOM x 5)
3 Front Squats + 3 Jerks
Push or Split
@ 60-65% 1RM Jerk
Fitness
Metcon (3 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 2 – 4 Wall Walks
3. 20 Elevated Reverse Lunges (45lb) Plate
4. 30 Hollow Rocks
Metcon
Metcon (Time)
For Time:
500m Row
then
3 Rounds
5 DB Burpee Deadlift
10 DB Hang Squat Cleans
then
500m Row
then
3 Rounds
10 DB Push Jerks
20 Air Squats
then
500 m Row
C. 50/35
S. 40/25
F. Weight of Choice
Home WOD
Metcon (Time)
400m Run or 90 Jumping Jacks
then
3 Rounds
10 Burpees
10 DB/KB 2 Arm Squat Cleans
then
400m Run or 90 Jumping Jacks
then
3 Rounds
10 KB/DB Push Jerks (Each Arm)
20 Air Squats