12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat /Cow
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
10 Band Pull Aparts
90s Barbell Trap Smash (EA)
90s KB Kneeling Calf Stretch (EL)
10 Band Pull Aparts
COMP/SPORT
Squat Snatch (E2MOM x 5 )
4 Unbroken Squat Snatch : Across or Climbing
Dips (E2MOM x 5)
Comp: 8 Ring Dips
Sport: 8 Box Dips
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
11 KB Sumo Deadlift High Pull
22 Reverse Lunges
33 Russian Twists
Rest 1 x 2
Record Total Rounds
Metcon
Metcon (Time)
Comp:
4 Rounds
8 Bar Muscle Ups
8 Deadlifts (265/185)
Rest 2 Min
2 Rounds
20 Calorie Row
20 Lateral Burpees Over Rower
Sport:
4 Rounds
10 C2B Pull Ups
10 Deadlifts (185/135)
Rest 2 Min
2 Rounds
20 Calorie Row
20 Lateral Burpees Over Rower
Fitness:
4 Rounds
10 Jumping C2B Pull Ups or Ring Rows
10 Deadlifts
Rest 2 Min
2 Rounds
15 Calorie Row
15 Lateral Burpees Over Barbell
CORE
Metcon (Time)
For Time:
50 KB or DB Side Bends (25 per Side) (feet close)
50 Hollow Rocks
50 Sit Ups
50 Hollow Rocks
50 KB or Db Side Bend