12th State CrossFit – CrossFit
Mobility
90s Couch Stretch : Each Leg
10 Lateral Band Walks Each Leg
90s Pigeon Stretch : Each Leg
10 Lateral Band Walks : Each Leg
2 min Frog Stretch
Metcon
Metcon (AMRAP – Reps)
With a Partner
AMRAP 26
2 Rounds Each Alt
P1
12- 9 – 6
Thrusters (95/65)
C2B Pull Ups
P2
Max Cal Machine
then
800m Run (Both)
then
2 Rounds Each Alt
P1
12 – 9 – 6
Hang Power Clean (95/65)
TTB
P2
Max Cal Machine
then
800m Run (Both)
C. As Written
S. 9-7-5 Rep Scheme
F. Weight of Choice
Metcon (AMRAP – Reps)
Solo
AMRAP 26
2 Rounds
12- 9 – 6
Thrusters (95/65)
C2B Pull Ups
20/17 Cal Machine after each set of 6 Pull Ups
then
800m Run
then
2 Rounds Each Alt
P1
12 – 9 – 6
Hang Power Clean (95/65)
TTB
20/17 Cal Macine after each set of 6 TTB
then
800m Run
C. As Written
S. 9-7-5 Rep Scheme
F. Weight of Choice
Home WOD
Metcon (Time)
4 Rounds
12 Double Arm Kb/db Squat Cleans
12 HR Push Ups
Then
800m Run or 4 min Run
Then
4 Rounds
24 Russian KB or DB Swings
24 Sit Ups