12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raise + 8 Y’s + 6 Row W Press
20 T-Spine Ext On Foam Roller
Into:
2:00 Banded Wall Squat
1:30 Front Split
1:30 Down Dog Calf March
1:30 Double Chest Stretch
1:00 Banded Tricep Stretch (Low Anchor)
COMP/SPORT
Clean Complex (E90s x 8)
1 Hang Clean + 2 Front Squats : Climbing
Fitness
Metcon (10 Rounds for reps)
EMOM 5
12 Russian KB Swings
Max HR Push Ups
Rest 2
EMOM 5
6 KB 2 Arm Squat Clean
Max Step Ups
Metcon
Metcon (Time)
Comp:
For Time
3 Rounds
400m Run
21 Sumo Deadlift High Pull (95/65)
12 Burpee Box Jump Overs
Sport:
For Time
3 Rounds
400m Run
21 Sumo Deadlift High Pull (75/55)
12 Burpee Box Jump Overs
Fitness:
For Time
3 Rounds
400m Run
21 Sumo Deadlift High Pull (95/65)
12 Burpee Box Step Overs