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 Lat Stretch
1:00 Banded Internal Shoulder Stretch
1:30 Calf Smash
1:00 Bent Knee Calf Stretch
1:00 Straight Leg Calf Stretch
COMP/SPORT
Clean Complex (E90s x 8 )
E90s x 8 Alt
1. 1 Hang Clean + 1 Front Squat
2. 1 Clean and Jerk
* Add Weight After the Clean and Jerk
Fitness
Metcon (2 Rounds for reps)
EMOM 5
10 Sumo Deadlift High Pulls
Max Single Unders
Rest 2
EMOM 5
8 Goblet Squats
Max Straight Leg Raises
Metcon
Metcon (Time)
Comp:
10 * 8 * 6 * 4 * 2
Hang Squat Clean (165/115)
sHSPU
* 200m Run *
Sport:
10 * 8 * 6 * 4 * 2
Hang Squat Clean (135/95)
HSPU
* 200m Run *
Fitness:
10 * 8 * 6 * 4 * 2
Hang Squat Clean
Z- Press or Box HSPU
* 200m Run *