12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
9 Lu Raises + 6 Ys + 4 Row W Press
10 Table Tops
Into:
1:30 Flowing Between Seal, Down Dog and Childs Pose
2:00 Frog Stretch
2:00 Couch Stretch
1:30 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
COMP/SPORT
Clean and Jerk (1 Rep Max )
15 Minutes
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Rest 1 x3
6 HR Push Ups
12 MB Cleans
24 Russian Twists
12 Reverse Lunges (Total)
* Pick up where you left off
Metcon
Sucker Punch (Time)
For Time
400m Run
21 Hang Clean and Jerks
400m Run
15 Power Clean and Jerks
400m Run
9 Squat Clean and Jerks
C. 135/95
S. 115/75
F. Weight of Choice
12 Minute Cap