12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
2 Min Prone Lat Stretch
90s Hamstring Stretch (EL)
5 Prone Swimmers
2 Min Double Chest Stretch
90s Couch Stretch (EL)
COMP/SPORT
E90s x 8
Deficit Clean Pull (E90s x 4 )
2 Reps @ 105 – 110% 1RM Squat Clean
* Stand on one 2 inch Plate
3 Position Clean (E90s x 4)
High, Mid, Floor
Climbing
Fitness
Metcon (4 Rounds for reps)
EMOM 12
Min 1. 15 KB Deadlifts
Min 2. 12 KB Cleans
Min 3. Max Single Unders
Metcon
Metcon (Time)
Compare to
July 17, 2020
For Time
50 Lateral Burpees Over Bar
100/80 Cal Machine
EMOM: 1 Clean
* Start with 1 Clean
* If you attended July 17th complete at same
weight and beat your score
* If you weren’t here use 60% of 1RM Squat Clean
CORE
Metcon (AMRAP – Reps)
Tabata
2 sets each exercise for 4 Min total
20 on / 10 off
Toe touches
Russian Twists
Alt Bicycle Crunches
Plank
25 Superman
Repeat Above