12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Tib Raises
10 SL Elevated Calf Raises (EL)
15 KB Pull Overs on Bench
Into:
1:00 Front Rack Opener
2:00 Couch Stretch
2:00 Childs Pose
2:00 Double Chest Stretch
COMP/SPORT
Clean Complex (E90s x 8 )
E90s x 8
Clean Technique
1 Clean Pull
+ 1 Yo Yo Clean
+ 1 Jerk
Drop
1 Clean and Jerk
* Climb if technique allows
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 20 Plate G2OH
2. 10 Front Squats with Plate
3. Max Plate Hops
Metcon
Metcon (Time)
Comp:
3 Rounds
15 Thrusters (115/80)
15/12 Cal Machine
15 T2B
15/12 Cal Machine
Sport:
3 Rounds
12 Thrusters (95/65)
15/12 Cal Machine
12 T2B
15/12 Cal Machine
Fitness:
3 Rounds
12 Thrusters
12/10 Cal Machine
12 Hanging Knee Raises
12/10 Cal Machine