12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Double Chest Stretch
90s Pigeon Stretch (EL)
2 Min Prone Lat Stretch
90s Couch Stretch (EL)
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
Metcon
Metcon (Time)
Partner
For Time:
*90 TTB *
6 Rounds (ABA Style)
12 DB Hang Clean and Jerk(Alt by 6)
200m Run
12 Single DB Step Up
*60 Pull Ups *
6 Rounds (ABA Style)
12 DB Hang Clean and Jerk (Alt by 6)
200m Run
12 Single DB Step Up
*30 Burpee Pull Ups *
C. (50/35) 90 TTB, 60 C2B, 30 Muscle Ups
S. (40/25), As Written
F. 90 Hanging Knee Raises, 60 Ring Rows, 30 Burpee Jumping Pull Ups
* Split reps as needed
Metcon (Time)
Solo
For Time:
45 TTB
3 Rounds
12 DB Hang Clean and Jerk (Alt by 6)
200m Run
12 Single DB Step Up
30 Pull Ups
3 Rounds
12 DB Hang Clean and Jerks (Alt by 6)
200m Run
12 Single DB Box Step Ups
15 Burpee Pull Ups
C. (50/35) 45 TTB, 30 C2B, 15 Muscle Ups
S. (40/25), As Written
F. 45 Hanging Knee Raises, 30 Ring Rows, 15 Burpee Jumping Pull Ups