12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raise + 8 Ys + 6 Row W Press
5 Weighted Arm Circles Forward + Backwards
20 Down Dog Calf Marches
Into:
1:00 Scorpion Stretch
1:00 Rhomboid Stretch (Use Rig)
1:30 Couch Stretch
1:00 Calf Stretch (Bent and Straight Leg)
Metcon
Metcon (Time)
Comp
For Time:
20 – 15 – 10 – 5
HR Push Ups
40 – 30 – 20 – 10
MB Cleans (20/14)
Into
40 – 30 – 20 – 10
MB Sit Ups
80 – 60 – 40 – 20
Double Unders
Sport
For Time:
20 – 15 – 10 – 5
HR Push Ups
40 – 30 – 20 – 10
MB Cleans (16/12)
Into
40 – 30 – 20 – 10
MB Sit Ups
80 – 60 – 40 – 20
Double Unders
Fitness
For Time:
20 – 15 – 10 – 5
Box Push Ups
40 – 30 – 20 – 10
MB Cleans*
Into
40 – 30 – 20 – 10
MB Sit Ups
120 -90 – 60 – 30
Single Unders
*Ball of Choice
Strength
Strict Press (5×5)
Build to a Heavy 5
Strict Pull Ups (Accumulate 30 Strict Pull Ups)
Break into as many sets as needed. Weighted if possible.