12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Couch Stretch (EL)
2 Min Double Chest Stretch
2 Min Prone Lat Stretch
1 Min Calf Stretch (EL)
COMP/SPORT
Squat Clean (8 Min to Work to Heavy )
@ 9 Min Mark
Squat Clean (EMOM 5 )
1 Squat Clean @ 85-90% of Heavy
* Goal is to lift 10 lbs heavier than week 3
Fitness
Metcon (4 Rounds for reps)
EMOM 16
1. 10 – 15 Cal Machine
2. 12 Double DB Cleans
3. Max Sit ups
4. Rest
Metcon
Metcon (Time)
Comp:
For Time
30 – 20 – 10
Thruster (95/65)
10 – 20 – 30
Burpee
60 Double Unders after 10 and 20 Burpees
The workout finishes with 30 Burpees
Sport:
For Time
30 – 20 – 10
Thruster (75/55)
10 – 20 – 30
Burpee
45 Double Unders after 10 and 20 Burpees
The workout finishes with 30 Burpees
Fitness:
For Time
30 – 20 – 10
Thruster (45/35)
10 – 20 – 30
Burpee
90 Single Unders after 10 and 20 Burpees
The workout finishes with 30 Burpees
CORE
Metcon (Time)
3 Rounds
10 Left Side Plank Hip Dips
20 Straight Leg Sit Ups
10 Right Side Plank Hip Dips
20 Straight Leg Raises