12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Samson Stretch Each Leg
2 Min Pigeon Stretch Each Leg
90s Banded Hamstring Distraction (Each Leg )
2 Min Wall Split
COMP/SPORT
Squat Clean (E90s x 8)
1 Hang Squat Clean + 1 Squat Clean
* Climbing
* Drop Between Reps
Fitness
Metcon (2 Rounds for reps)
6 Min on Rest 1 x 2
25 Sit Ups
20 Russian KB Swings
15 Lunges (Each Leg)
* Pick up where you left off
Metcon
Metcon (4 Rounds for reps)
Comp:
3 Min Work: 1 Min Rest x 4
20 Pull Ups
20 Medball Cleans (30/20)
Max Cal Machine
Sport:
3 Min Work: 1 Min Rest x 4
15 Pull Ups
20 Medball Cleans (20/14)
Max Cal Machine
Fitness:
3 Min Work: 1 Min Rest x 4
15 Jumping Pull Ups or Ring Rows
20 Med Ball Cleans (16/12)
Max Cal Machine
* Record Number of Calories for Each Round
Home WOD
Metcon (Time)
5 Rounds
25 Sit Ups
20 Russian KB/DB Swings
15 Lunges Each Leg