12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
10 Seated Scapular Wall Slides
2 Min Prone Lat Stretch on Box or Floor
10 Half Kneeling Wall Rotations (Each Arm)
2 Min Prone Lat Stretch on Floor or Box
10 Seated Scapular Wall Slides
5 Prone Swimmers
COMP/SPORT
Metcon (2 Rounds for reps)
Strict Strength
Comp:
EMOM 8
Min 1. 5 – 10 Strict HSPU
Min 2. 8 – 10 Strict TTB
Sport:
EMOM 8
Min 1. 5 – 10 Box HSPU
Min 2. 5 – 8 Strict TTB
* Round 1 Total HSPU
* Round 2 Total TTB
Fitness
Metcon (Distance)
EMOM 10
Bike or Row
30s On/ 30s Off
* Record Total Meters
Metcon
Lil’ Slugger (Time)
Comp:
For Time
50 Push Press
* 400m Run
40 TTB
* 400m Run
30 Thrusters
* 400m Run
20 Bar Facing Burpees
* 400m Run
10 OHS
(95/65)
Sport:
For Time
50 Push Press
* 400m Run
40 TTB
* 400m Run
30 Thrusters
* 400m Run
20 Bar Facing Burpees
* 400m Run
10 OHS
(75/55)
Fitness:
For Time
50 Push Press
* 400m Run
40 Hanging Knee Raises
* 400m Run
30 Thrusters
* 400m Run
20 Bar Facing Burpees
* 400m Run
10 Banded OHS or Front Squats
(65/45)
Home WOD
Metcon (Time)
For Time:
50 SA DB/KB Push Press (Alt by 5)
* 400m Run
40 Sit Ups
* 400m Run
30 SA KB/DB Thrusters (Alt by 5s)
* 400m Run
20 Burpees
* 400m Run
10 KB/DB OHS (Each Arm)
Sub 90 Jumping Jacks if needed for run.