12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch on Box
2 Min Pigeon Stretch On Box Each Leg
10 Half Kneeling Wall Rotations Each Side
2 Min Prone Lat Stretch On Box
COMP/SPORT
Metcon (2 Rounds for reps)
Comp:
EMOM 8
MIn 1: 12 Deficit Push UP
MIn 2: 6 – 10 Strict Pull Up
Sport:
EMOM 8
MIn 1: 12 Push UP
MIn 2: 3 – 5 Strict Pull Up
Round 1 = Total Push ups
Round 2 = Total Pull Ups
Fitness
Metcon (Distance)
EMOM 10:
20s Sprint/ 40s Easy
Bike or Row
* Record total meters
Metcon
Metcon (Time)
Comp:
For Time 15 Min Time
60 SA DB Hang Clean and Jerk (Alt by 5s)
50/40 Cal Machine
40 Single DB Step Up
30 C2B Pull Ups
20 TTB
10 Bar Muscle Ups
(50/35)
Sport:
For Time
60 SA DB Hang Clean and Jerk (Alt by 5s)
50/40 Cal Machine
40 Single DB Step Up
30 Pull Ups
20 TTB
10 Burpee Pull Ups
(40/25)
Fitness:
For Time
60 SA DB Hang Clean and Jerk (Alt by 5s)
40/30 Cal Machine
40 Single DB Step Up
30 Ring Rows
20 TTB
10 Burpee Jumping Pull Ups
Home WOD
Metcon (Time)
60 SA DB/KB Hang Clean and Jerk
50 Burpees
40 Single DB/KB Step Ups
30 Push Ups
20 V-Ups