12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Anterior Tib Raise
20 Stretched Calf Raises
10 Table Tops
Into:
2:00 Calf Smash w/ KB
2:00 Banded Internal/External Hip Mob.
1:30 Banded Tricep Stretch (Low Anchor)
1:30 Banded Internal Shoulder Mob.
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)