12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Quad Smash with KB (EL)
90s Kneeling KB Calf Stretch (EL)
10 Prone Swimmers
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
COMP/SPORT
Back Squat (E2MOM x 6 )
6/6/4/4/2/2 Reps
+
4 Partner Glute Ham Raises
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
30 Front Foot Elevated Reverse Lunge
(use a 2 – 4 Inch Elevation)
30 Alt Hamstring Sliders
Max Cal Bike (Use for Recovery if Needed)
Metcon
Metcon (Time)
Comp:
For Time
30 C2B Pull Ups
50 KB Swings (55/35)
180 Double Unders
50 KB Swings (55/35)
30 C2B Pull Ups
Sport:
For Time
30 Pull Ups
50 KB Swings (55/35)
120 Double Unders
50 KB Swings (55/35)
30 Pull Ups
Fitness:
For Time
30 Jumping Pull Ups or Ring Rows
50 KB Swings
300 Single Unders
50 KB Swings
30 Junping Pull Ups or Ring Rows
CORE
Metcon (AMRAP – Reps)
For Quality
40, 30, 20, 10
Hollow Rocks
20, 15, 10, 5
Seated Leg Lifts