12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Prone Lat Stretch
10 Seated Scapular Wall Slides
2 Min Double Chest Stretch
90s Pigeon Stretch (EL)
90s Kneeling KB Stretch
COMP/SPORT
Squat Clean (8 Min to Work to a Heavy Squat Clean )
@ 9 Minute Mark
Squat Clean (E30s x 6 )
1 Squat Clean @ 80 – 85% of today’s Max
* Goal is to shoot for 10lbs heavier than week 1
Fitness
Metcon (3 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 12 2 Arm KB Squat Clean
3. 20 Sit Ups
4. 30s Goblet Hold Wall Sit
Metcon
Metcon (Time)
For Time:
21 Box Jumps
21 DB Hang Squat Cleans
500m Row or 1k Bike
15 Box Jumps
15 DB Hang Squat Cleans
500m Row or 1k Bike
9 Box Jumps
9 DB Hang Squat Cleans
C. (50/35)
S. (40/25)
F: (Your Choice)
* DB Hang Cleans are with 2 DBs
CORE
Metcon (Time)
2 Rounds
20 Straight Leg Sit Ups
40 Russian Twists
20 Straight Leg Raises
40 Flutter Kicks
1 Flutter Kick = Left Leg Up then Right Leg Up