12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up on Wall
2 Min Wall Split
2 MIn Couch Stretch (EL)
2 Min Hamstring Stretch (EL)
COMP/SPORT
Back Squat (1 Rep Max )
Fitness
Metcon (4 Rounds for reps)
E4MOM x 4
10 Goblet Bulgarian Split Squat (EL)
20 Russian KB Swing
Recovery Bike
* feel free to use 2 different size Kbs
Metcon
Krace (Time)
Comp:
5 Rounds
30 Wall Balls (20/14)
6 Clean and Jerks (135/95)
Sport:
5 Rounds
30 Wall Balls (20/14)
6 Clean and Jerks (115/75)
Fitness:
5 Rounds
30 Wall Balls
6 Clean and Jerks
CORE
Metcon (3 Rounds for reps)
EMOM 12
1. 45s Chinese Plank
2. Max Banded Good Mornings
2. 25 – 30 Hollow Rocks
3. Max Sit Ups
* Record max reps per round