12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Pigeon Stretch on Box (EL)
10 Scorpion with 2s Hold (EL)
2 Min Hamstring Stretch on Box (EL)
10 Iron Crosses with 2s Hold (EL)
3 Min of Foam Rolling Back
Metcon
Metcon (5 Rounds for weight)
Comp:
E4MOM x 5
400m Run
10 Deadlifts
15 Box Jumps
* Climbing
Sport:
E4MOM x 5
400m Run
10 Deadlifts
10 Box Jumps
* Climbing
E4MOM x 5
400m Run
10 Deadlifts
10 Box Step Ups
* Climbing
CORE
Metcon (5 Rounds for reps)
EMOM 10
Min 1. 10 – 15 Cal Row
Min 2. 12 -18 Toes to Rings
Record total for both each round. Example: 15 Cals + 15 T2R