12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Double Arm Chest Stretch
2 MIn Hamstring Stretch (EL Against Rig)
2 Min Double Chest Stretch
10 Cat/Cow
COMP/SPORT
Front Squat + Jerk (E2MOM x 5 )
Front Squat + Jerk @ 80-85 % 1 RM Jerk
Fitness
Metcon (3 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 10 – 15 Ham Curls On Rower
3. 15 DB Floor Press
4. 10 – 15 Prone Plank Roll Ins
Metcon
Metcon (Time)
Comp:
4 Rounds
21 Box Jump Overs
15/12 Calorie Machine
9 Deadlifts (185/135)
Sport:
4 Rounds
21 Box Jump Overs
15/12 Calorie Machine
9 Deadlifts (155/105)
Fitness:
4 Rounds
21 Box Jump Overs
15/12 Calorie Machine
9 Deadlifts (135/85)
Home WOD
Metcon (Time)
4 Rounds
15 KB/DB Deadlifts Each Arm
15 HR Push Ups
30 Box Jumps